CrossFit Alloy WOD for 4/10/2015

As we wind down the week, we finish with a workout using all bodyweight movements.  One of the goals of CrossFit is to increase our general physical preparedness.  That means, through CrossFit, we develop the strength, skills, and abilities to take on any physical task.  We do not specialize.  We prepare generally for anything.

Being generally physically prepared means we need to be able to move our bodyweight just as proficiently as we can move a barbell, or vice-a-versa.  We also need to be able to function in different amounts of time and do a wide range of reps.

Today, we combine four basic bodyweight movements and perform a relatively high number of reps for each movement.  This WOD will test your ability to move your bodyweight as well as your muscle stamina to continue to move that bodyweight.

CrossFit Alloy WOD for 4/10/2015:

Skill:
4 Sets for Quality
3 Dead hang Chest to Bar Pullups
* If a band is required, use a harder band
* If you regularly do Ring Rows, start jumping chest to bar pullups
4 Sets for Quality
3 Skin the Cats
or
3 Modified Skin the Cats with a 15 Second Hold
* See video below for Skin the Cat and Modified versions

MetCon:
For Time:
50 Pullups
50 Pushups
50 Ab Mat Situps
50 Squats
25 Pullups
25 Pushups
25 Situps
25 Squats

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