The CrossFit Alloy WOD for 11/20/2013:
2 Rounds for Time:
Run 1000m
21 Thrusters (75/55)
21 L-Sit Pullups
Rest 2 Minutes between rounds
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This WOD is another CrossFit Test WOD. Â Back before they had the CrossFit Games, Greg Glassman would use test wods to see where his athletes were in overall physical preparedness. Â This test wod will tax the Athletes cardiovascular system before requiring a full body weighted movements, followed by a very difficult bodyweight movements.
Scaling:
Platinum: As written above. Legs do not have to be held in the L position for the entire time. The legs may drop at the bottom of the pullups then be lifted to the L position during the pullup.
Steel:
2 Rounds for time:
Run 1000m
15 Thrusters (75/55)
15 L-Sit Pullups (same standard as Platinum)
Rest 2 Minutes between rounds
Brass:
2 Rounds for time:
Run 1000m
15 Thrusters (75/55)
15 Strict Pullups (may be banded)
Bronze:
2 Rounds for time:
Run 500m
15 Thrusters (65-45/45-35)
15 Pullups or ring rows (standard kipping, may be banded)
Platinum: 20:55… great head to head at the end with Brian!
RX for 17:22 total.
Round 1 at 7:30 and round 2 at 7:52.