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Cleans, Thrusters, and DU for 1/11/2016

We are just under 2 weeks from the Self Defense Seminar on January 23, 2015.  This seminar will teach you how to get away from dangerous situations.  If you have ever felt threatened while walking down the road, you will know what to do after you take this seminar.  Sign up sheet on the main table.

CrossFit Alloy WOD for 1/11/2016:

Core:
Tabata Lying Leg Raises

MetCon:
For Time:
Row 500m
30 HP Cleans (95/65)
100 Double Unders
30 Thrusters (95/65)
100 Double Unders
Rest 3 Min
Row 500m

Cash out:
Foam Roll:
Hips
Quads
Calves
Hammies

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 500m
    20 HP Cleans (95/65)
    75 Double Unders
    20 Thrusters (95/65)
    75 Double Unders
    Rest 3 Min
    Row 500m

    Brass:
    For Time:
    Row 500m
    30 HP Cleans (75/55)
    50 Double Unders or 150 Single Unders
    30 Thrusters (75/55)
    50 Double Unders or 150 Single Unders
    Rest 3 Min
    Row 500m

    Bronze:
    For Time:
    Row 500m
    20 HP Cleans (55/35)
    100 Single Unders
    20 Thrusters (55/35)
    100 Single Unders
    Rest 3 Min
    Row 500m