We start today’s WOD with 400m splits. This week is a rest week from our heavy lifting, so we like to fill in a couple of extra skills we don’t see regularly. Working on our endurance today, we will run a few 400m. While we haven’t officially announced it yet, here is a little spoiler, the Industrial Stregnth Challenge for August of 2016 is to improve your 400m time by 2 seconds. As such, be sure you record your fastest 400m split today. We will test this for the beginning of August to set a baseline, again in the middle of August after the CFE, and then at the end of August. Are you up for the challenge?
CrossFit Alloy WOD for 7/26/2016:
Endurance:
3x 400m Run
Rest 2 Min between attempts
MetCon:
5 Rounds for Time:
10 OHS (115/75)
8 Bar Facing Burpees
Post Fastest 400m Split and MetCon Time to Comments
Scaling:
Platinum: As written above.
Steel:
5 Rounds for Time:
10 OHS (95/65)
8 Bar Facing Burpees
Brass:
5 Rounds for Time:
8 OHS (75/55)
6 Bar Facing Burpees
Bronze:
5 Rounds for Time:
8 OHS (55/35)
6 Burpees
Sprints (400m): 1:22 for all sprints
Steel: 10:22 (first 2 rounds of OHS unbroken)