The CrossFit Alloy WOD for 10/15/2013:
3 Rounds for Time:
500m Run
20 GHD Situps
20 Good Mornings
Post Time To Comments
The CrossFit Alloy WOD for 10/15/2013:
3 Rounds for Time:
500m Run
20 GHD Situps
20 Good Mornings
Post Time To Comments
Scaling:
Good Mornings are done with a 45lb or 33lb bar. If you are not doing GHD’s, you are doing abmat situps.
Only those who have done GHD’s before will be permitted to GHD’s during this WOD.
Platinum: As written above.
Steel:
3 Rounds for Time:
Run 500m
15 GHD’s
15 Good Mornings
Brass:
3 Rounds for Time:
Run 500m
20 abmat Situps
20 Good Mornings
Bronze:
3 Rounds for Time:
Run 500m
15 abmat Situps
15 Good Mornings
RX – 12:04