CrossFit Alloy WOD for 10/21/2014

If you have been paying attention to the posts lately, you know that we are trying to schedule a cooking class at the Gaynor School of Cooking in the Strip District.  Unfortunately, there has been a scheduling issue for our originally planned first Saturday in November.  We are now looking at the first Saturday in December.  If you were planning to attend the cooking class, please let us know if the first Saturday in December will work for you.  We can now accommodate up to 18, but must have at least 8.

Make sure you are following up on Facebook (https://www.facebook.com/IndustrialAthletics) and Twitter (http://twitter.com/indathletics).  We will be posting more hints for the Halloween Party October Challenge.  We also use social media to share other health/fitness related items, schedule updates, stories, pictures, etc.

CrossFit Alloy WOD for 10/21/2014:

Skill:
3 x 5 GHD raise if possible (if not- heavier than last week back extensions x 10)
rest one minute between sets
then:
Max height box jump

MetCon:
For Time:
30 Muscle Ups
(Work for 1 minute, Rest for 1 minute)
then . . .
20 Chest to Bar Pullups
500m Run
10 Overhead Squats (135/95)
500m Run
10 Overhead Squats (135/95)
500m Run
20 Chest to Bar Pullups

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