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CrossFit WOD for 9/16/2013

By September 15, 20135 Comments

The CrossFit Alloy WOD for 9/16/2013:

4 Rounds for Time:
21 Sumo Deadlift Highpulls (96/65)
21 Ring Dips

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Join the discussion 5 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above. Ring Dips should be unassisted

    Steel:
    4 Rounds for Time:
    15 Sumo Deadlift Highpulls (95/65)
    15 Ring Dips (should be unassisted)

    Brass:
    4 Rounds for Time:
    15 Sumo Deadlift Highpulls (75/55)
    15 Rings Dips

    Bronze:
    4 Rounds for Time:
    15 Sumo Deadlift HIgh Pulls (75-55/55-35)
    15 Hand Release Pushups

  • Avatar JoeD says:

    Steel: 7:56

    Front Squat Cash-out 8-8-8: 95 lbs. – 115 lbs. – 130 lbs.

  • Avatar Crimlaw says:

    Tough WOD. The ring dips caught up to me. Platinum in 7 min and change. Front squats were 95/115/135. Then I worked on some squat mob with JP and Chad.

  • Avatar Rafa says:

    I agree, the ring dips were brutal..
    Steel: 6:45
    Front Squats at 95-115-145

  • Avatar moneypenny says:

    10-something (I think), Steel

    Ring dips suck…they make me like push-ups…and I hate push-ups