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CrossFit WOD for 8/4/2015

August is going to be one of the last months we can guarantee nice, warm, dry weather for running.  September will still be nice, if we are lucky.  However, to make sure we take full advantage of the warm weather, we will be increasing our running this month.  We have slowly been adding longer and longer running wods throughout the summer.  So, these longer running wods, should be an easy transition as we increase our cardiovascular capacity.

CrossFit Alloy WOD for 8/4/2015:

Mobility:
Banded Lunges on the pullup rig
Banded Squat Holds
Lying Plate on Groin
Squat Holds on Pullup Rig

MetCon:
5 Rounds For Time:
1 Road Sprint
20 Overhead Squats (135/95)

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Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    5 Rounds For Time:
    1 Road Sprint
    20 Overhead Squats (95/65)

    Brass:
    5 Rounds For Time:
    1 Road Sprint
    15 Overhead Squats (75/55)

    Bronze:
    For Time:
    2 Rounds
    1 Road Sprint
    15 Overhead Squats (55/35)
    2 Rounds
    1 Stair Climb
    15 Overhead Squats (55/35)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    5 Rounds For Time:
    1 Road Sprint
    20 Overhead Squats (95/65)

    Brass:
    5 Rounds For Time:
    1 Road Sprint
    15 Overhead Squats (75/55)

    Bronze:
    For Time:
    2 Rounds
    1 Road Sprint
    15 Overhead Squats (55/35)
    2 Rounds
    1 Stair Climb
    15 Overhead Squats (55/35)