The CrossFit Alloy WOD for 12/23/2013:
Knees to Elbow/ Toes to Bar
Every Minute on the Minute for as Long as You can Go:
3 Ball Slams (20/14)
2 Front Squats (185/125)
There is no time limit to the WOD. Pick your weight wisely. You want a weight that allows your to get to 15-18 minutes. You must pull the Front Squat from the ground.
Post the final minute and weight you competed to Comments