July 13, 2012

Friday’s WOD:

Skill: Muscle Ups

WOD:
3 Rounds For Time
200m Run
10 Toes To Bar
15 Deadlifts 225/155#
20 Lateral Burpees

E-WOD:

Run:
6x400m Run. Rest 2 Mins in between. Deviate no more than 2-3 seconds per split.

Bike:
10×1/4 mile on 1:00. Deviate no more than 2-3 seconds per split.

Swim:
20x25m on :30 Deviate no more than 2-3 seconds per split.