WOD Sat Aug 22

Work

"Excalibur"

For Time:
800m Run

7-5-3:
Ring Muscle-ups
Power Snatches @ 135/95

800m Run

7-5-3:
Ring Muscle-Ups
Power Snatches @ 135/95

800m Run

Expect a longer workout with each conditioning piece taking up to 5 minutes and each round of 7-5-3 up to 3 minutes. Workout capped at 25 minutes if you are attempting higher skills and weights, but goal should be to complete movements nearly unbroken and under 20 minutes.

Substitutions:
800m Run = 1000m Row = 2400m Echo Bike = 2000m Erg Bike
Ring Muscle-Ups = 2x Kipping/Jumping Pull-ups
Power Snatches = 2x Dumbbell Power Snatches