CrossFit Alloy WOD for 8/12/2014

This Saturday will be a different schedule than our regular Saturday.  Primarily, we will be starting the general WOD at 9am.  This will be a sendoff WOD for our summer students who will be leaving us soon to go back to school.  The WOD will be the “Triple 3” from this year’s Reebok CrossFit Games.  If you are not familiar, it is a 3,000m Row, 300 Double Unders, and 3 Mile Run for time.  There will be a scaled division.  However, because of the size of the WOD and the number of rowers, we will be capping class attendance at 20 people.  We will shoot off a waive every 20 min. Watch for a sign up sheet to appear this week.  It will be first come, first serve.

CrossFit Alloy WOD for 8/12/2014:

Skill:
Muscle/Power Clean Review
Weight will be pulled from the ground.  Emphasis will be placed on keeping arms straight until hips are open, high pull, and fast elbows around the bar.
8, 8, 8, 8

MetCon:

For Time:

10 Thrusters (135/95)
40 Situps
500m Run
15 Thrusters (115/75)
30 Situps
500m Run
20 Thrusters (95/65)
20 Situps
500m Run

Post Time to Comments