This is the last day of the October Strength Program. That means it the last chance to set PR’s for your Back Squats. We have seen some amazing numbers this month, let’s keep them up.
Today’s WOD comes by special request. This was the first WOD that Mel and Demi did after completing their Fundamentals Program over a year ago.
CrossFit Alloy WOD for 10/29/2014:
Strength:
Back Squats
1, 1, 1, 1, 1
MetCon:
For Time:
30 Push Press (115/75)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sump Deadlift High Pulls (115/75)
30 Burpees
20 Ground to Overhead (115/75)
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Greene Barbel Club
Scaling:
Platinum: As written above.
Steel:
For Time:
30 Push Press (95/65)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sump Deadlift High Pulls (95/65)
30 Burpees
20 Ground to Overhead (95/65)
Brass:
For Time:
20 Push Press (75/55)
10 Knees to elbows
20 Box Jumps (24/20)
10 Sump Deadlift High Pulls (75/55)
20 Burpees
10 Ground to Overhead (75/55)
Bronze:
For Time:
20 Push Press (55/35)
10 Ab Mat Situps
20 Box Jumps (20/short box)
10 Sump Deadlift High Pulls (55/35)
20 Burpees
10 Ground to Overhead (55/35)
Steel: 12:13
Back Squat: 255 lbs. (New PR)
Great job Rafa and Ox for going Platinum! Nice having Megan join us at 6:15 am!