The CrossFit WOD for 2/10/2014:
Strength:
Deadlift
5, 5, 5, 5
MetCon:
For Time:
Row 500m
50 Jumping Air Squats
75 Push Press (45/33)
100 Double Unders
Post Weight and Time to Comments
There is no height standard for the jumping air squats. The goal is to open your hips with such force that your feet leave the ground.
Scaling:
Strength: Everyone is Platinum. Pull heavy, but keep proper form and protect those lower backs.
MetCon:
Platinum: As written above.
Steel:
For Time:
Row 500m
40 Jumping Air Squats
60 Push Press (45/33)
80 Double Unders or 240 Single Unders
Brass:
For Time:
Row 500m
30 Jumping Air Squats
50 Push Press (45/33)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 300m
30 Air Squats
40 Push Press (45/33)
150 Single Unders
Deadlifts – 335 lbs
Platinum – 7:19
Tabata sit-ups – 11