8.7.2014

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SWOD

8 Minute Odd/Even Minutes

Even 3 Squat Cleans @ 80%

Odd 6 Bar Hopping Burpees

WOD

Muscle Up Biathlon (25 minute Cap)

For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Modification A:

C2B Pullups instead of Muscle Ups

Modification B:

Regular Pullups instead of Muscle Ups

Modification C (For banded pullup athletes):

400 Meter Run

2 Rounds

9 Pullups

200 Meter Run

Then:

400 Meter Run

2 Rounds

8 Pullups

200 Meter Run

Then:

400 Meter Run

2 Rounds

6 Pullups

200 Meter Run

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