The CrossFit Alloy WOD for 2/12/2014:
Skill:
Split Jerk
(work on form and then slowly add weight. We are not looking for max effort)
MetCon:
As Many Rounds as Possible in 12 Min:
10 Burpees
10 Pullups
10 KB Swings (2/1.5)
Post Rounds to comments.
For those of you who are moving between pullup bands, stay with a band that makes pullups easier. We want consistent high reps to keep tension on the muscles.
scaling:
skill: after yesterday, our wrists are dead. Because of that, don’t worry so much about weight, just perfect your form.
Platinum: as written above, pullups must be unassisted.
Steel:
AMRAP 12 min:
10 Burpees
10 Pullups (may be Assisted)
10 KB swings (1.5/1)
Brass:
AMRAP 12 min:
7 Burpees
7 Pullups (maybe assisted)
7 KB swings(1.25/0.75)
Bronze:
AMRAP 12 min:
7 Burpees
7 Ring Rows/Jumping Pullups
7 KB Swings (1.0/0.50)
Steel – 6 rounds plus 10 (4 rounds of unbroken pullups!)