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CrossFit WOD for 9/30/2013

By September 29, 20135 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)

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Join the discussion 5 Comments

  • Avatar Crimlaw says:

    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)

  • Avatar JoeD says:

    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!

  • Avatar Crimlaw says:

    WOD done Platinum. 14 minutes and change.

  • Avatar moneypenny says:

    19-something Rx’d

  • Avatar Rafa says:

    Steel – 19:26
    Row – 3:26 (PR)