Tuesday, June 28 2016

WOD: With a continuous running clock: 00:00 – 3:00 run 400m for time 03:00 – 7:00 row 500m for time 7:00 – 10:00 run 400m for time and max muscle-ups or chest-to-bar pull-ups or pull-ups 10:00 – 12:00 rest 12:00 – 15:00 row 500m and max muscle-ups or chest-to-bar pull-ups or pull-ups 15:00 – 17:00 rest 17:00 – 19:00 run 200m and max muscle-ups or chest-to-bar pull-ups or pull-ups 19:00 – 20:00 rest 20:00 – 22:00 row 250m and max muscle-ups or chest-to-bar pull-ups or pull-ups 22:00 – 24:00 rest 24:00 – 34:00 500m row-400m run-250m row-200m run and max muscle-ups or chest-to-bar pull-ups or pull-ups **score = 400m run time , 500m row time and total muscle-ups, chest-to-bar pull-ups or pull-ups in WOD.