CrossFit Alloy WOD for 10/14/2014

Last week, we announced an upcoming Industrial Athletics night at the Gaynor School of Cooking.  We are planning to hold this event on November 1.  Because of the size of the school, Gaynor is only able to accommodate 15 to 18 people.  The cooking class will involve breaking up into small groups, learning to cook a full meal, and then we will sit down and enjoy our feast.  We will be heading the Gaynor’s School for the cooking class on November 1.  We will be running the signup process the same way as our t-shirt orders.  You will be required to sign up for the cooking class in advance and pay your $75 before we will be able to reserve your spot.  Watch for a sign up sheet to hit the main table soon.

CrossFit Alloy WOD for 10/14/2014:

Skill:

3 sets
10 weighted back extensions with 2-3 sec hold at top
4 seated box jumps (start at comfortable height, try to add 1-2 inches each set)

MetCon:

For Time:
100 Double Unders
then . . .
21, 15, 9
KB Swings (2/1.5)
Burpees
then . . .
100 Double Unders

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