The CrossFit Alloy WOD for 12/3/2013:
Skill:
Handstands/ Handstand Walks
MetCon:
3 Rounds:
2 Stair Climbs w/ medball  (20/14)
Max Rep Ring Dips
There is no time element to this WOD, but all 3 rounds must be completed in 8 Minutes.
Post Ring Dip Reps to Comments
This WOD is also about pacing. Â There are no bonus points for completing it quickly. Â So, take some time, rest between rounds and try to get a lot of ring dips. Â However, the WOD will be capped at 8 minutes. Â So, don’t take too long during your rests, or you will run out of time.
Scaling:
Skill: No Scaling. Work on getting into an inverted handstand, moving away from the wall, or starting to take steps on your hands.
MetCon:
Platinum: As written above.
Steel:
3 Rounds:
2 Stair Climbs w/ medball (20/14)
Max Effort Ring Dips (using a red or blue band)
Brass:
3 Rounds:
2 Stair Climbs w/ med ball (20/14)
Max Effort Hand Release Pushups
Bronze:
3 Rounds:
2 Stair Climbs w/ med ball (14/10)
Max Effort Pushups