The CrossFit Alloy WOD for 9/30/2013:
Row 1000m
Then immediately proceed on to. . .
5 Rounds for Time:
25 Pullups
7 Push Jerks (135/95)
Post Total Time to Comments
The CrossFit Alloy WOD for 9/30/2013:
Row 1000m
Then immediately proceed on to. . .
5 Rounds for Time:
25 Pullups
7 Push Jerks (135/95)
Post Total Time to Comments
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Scaling:
Platinum: As written above.
Steel:
Row 1000m
Then . . .
5 Rounds for Time:
20 Pullups (may be banded pullups)
7 Push Jerks (115/75)
Brass:
Row 1000m
Then . . .
5 Rounds for Time:
15 Pullups (may be banded)
5 Push Jerks (95/65)
Bronze:
Row 1000m
Then . . .
5 Rounds for Time:
15 Pullups/pullups progression/ring rows
5 Push Jerks (75/55-33)
Steel: 19:46 for WOD 1,000 meter row time: 3:43:3
Great job Fireman Dave for going Rx! Thanks for pushing me on the row!
WOD done Platinum. 14 minutes and change.
19-something Rx’d
Steel – 19:26
Row – 3:26 (PR)