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CrossFit WOD for 12/11/2013

By December 10, 20133 Comments

The CrossFit Alloy WOD for 12/11/2013:

4 Rounds for Time:

Bear Crawls (from platform to opposite wall and back to Pullup Rig)

20 Pullups

20 Sumo Deadlift Highpulls (95/65)

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above. Pullups must be unassisted

    Steel:
    4 Rounds for Time:
    Bear Crawls (from Platform to opposite wall and back to Pullup Rig)
    15 Pullups (Unassisted)
    15 Sumo Deadlift Highpulls (95/65)

    Brass:
    4 Rounds for TIme:
    Bear Crawls (from Platform to opposite wall and back to Pullup Rig)
    15 Assisted Pullups
    15 SDHP (75/55)

    Bronze:
    4 Rounds for Time:
    Bear Crawls (from Platform to opposite wall and back to Pullup Rig)
    12 Assisted Pullups or ring rows
    12 SDHP (75-55/55-35)

  • Avatar JoeD says:

    Pre-WOD Max Box Jump: 40 inches

    Steel: 12:15 with strict pull-ups

    Great job, Jake! Tried to catch you at the end, but couldn’t do it. Too bad there wasn’t 5 rounds and maybe I could have done it. Ha, ha!

  • Avatar Jake says:

    haha thanks Joe!

    Max Box Jump: 40 inches

    Steel: 11:46