Workout of the Day 7 December 2018

*Pay for your Xmas party night this week, cash or card! Going to be sooo Fun!!
*Last chance to put your name down for the Xmas Team WOD!
* Next POOL WOD held at Enoggera S.S. Pool, access by 92 Laurel st Enoggera 22nd Dec

2014 CrossFit Games Muscle Up Biathlon

RXD+
For time:
400m Run
18 Muscle Ups
400m Run
15 Muscle Ups
400m Run
12 Muscle Ups
*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap*

RXD
For time:
400m Run
15 Muscle Ups
400m Run
12 Muscle Ups
400m Run
9 Muscle Ups

Time cap 20 mins

*A scaling option for those with muscle ups who are not prepared for this volume is to pick a smaller number of muscle ups

**Scale the muscle up to a burpee pull-up OR equivalent number of burpees plus jumping pull-ups

Cody Anderson 10:43
Tiffany Hendrickson 15:08

If you are cut off - note the total number of muscle ups completed

Extra Training

Power Snatch
10 x 3
3 reps every 90 secs for 15 mins

Log your Results via your WODIFY account