The CrossFit WOD for 12/21/2013:
10 am Regular WOD:
As Many Rounds as Possible in 15 Minutes:
15 Back Extensions
15 Kettlebell Swings (1.5/1)
15 Pullups
15 Kettlebell Sumo Deadlift Highpulls
Post Rounds to Comments
11am Competition Class
TBD by Coach
Scaling:
Platinum: As written above. Pullups must be unassisted
Steel:
As Many Rounds as Possible in 15 Minutes:
10 Back Extensions
10 Kettlebell Swings (1.5/1)
10 Pullups, should be unassisted
10 Kettlebell Sumo Deadlift Highpulls (1.5/1)
Brass:
AMRAP 15 Min:
10 Supermans
10 KB Swings (1.25/.75)
10 Pullups, may be assisted
10 KB SDHP’s (1.25/.75)
Bronze:
AMRAP 15 Min:
10 Supermans
10 KB Swings (1/0.5)
10 Ring Rows
10 KB SDHP’s (1/0.5)