The CrossFit Alloy WOD for 11/1/2013:
For Time:
200 Double Under
Then . . .
5 Rounds for Time:
10 KB Swings (2/1.5)
10 Pushups
10 Ab-mat Situps
Post Overall Time to Comments.
It is the first month of November. Get ready for some additions and changes.
Scaling:
Platinum: As written above.
Steel:
For Time:
150 Double Unders
Then . . .
5 Rounds for time:
10 KB Swings (1.5/1)
10 Pushups
10 Abmat Situps
Brass:
100 Double Unders or 300 Single Unders
then . . .
5 Rounds for time:
7 KB Swings (1.5/1)
7 Pushups (may use a box)
7 Abmat SItups
Bronze:
225 Single Unders
then . . .
5 Rounds for time
7 KB Swings (1.25/.75-lower pood)
7 Pushups (may use to a box)
7 Abmat Situps
Steel: 9:05…. good to be back at it!
Looking forward to seeing my athletes on Sunday at the 10 miler!