The CrossFit Alloy WOD for 10/29/2013:
Complete each metabolic movement for time:
Row 2000m
Run 2000m
Post Time for each movement to Comments
The weather might be cold, so make sure you dress in layers. This WOD is designed to test your cardiovascular endurance over 2000m.
Scaling:
The Run is 4 laps around our block. You do not have to return to the gym after each lap. Start in the gym, run down the stairs, around the block 4 times, and up the stairs calling TIME!
Platinum: This wod is all cardio. Run and Row Full 2000m
Steel:
Row 1500m
Run 1500m
Brass:
Row 1000m
Run 1000m