HAPPY HALLOWEEN!!!!
The CrossFit Alloy WOD for Halloween:
For Time:
30 Kipping Pullups
1 Road Sprint
15 Strict Pullups
Run 500m
7 Weight Pullups (45/25)
Run 1000m
Post Time to Comments
Once again, the weather may be cold, so dress to run outside. Â This WOD is going to be all about the running. Â So, relax the shoulders so you don’t burn out of the pullups.
Scaling:
Platinum: As written above.
Steel:
20 Kipping Pullups
1 Road Sprint
10 Strict Pullups
Run 500m
5 Weighted Pullups (45/25)
Run 1000m
Brass:
20 Banded Pullups
1 Road Sprint
10 Strict Banded Pullups
Run 500m
5 Unassisted Pullups or Pullups with lighter band
Run 1000m
Bronze
20 Banded Pullups or ring rows
1 Stair Climb
10 Strict Banded Pullups or ring rows
1 Road Sprint
5 Lighter band pullups or ring rows
Run 500m
Platinum: 15:15
Good job, Jake, for joining me on plaitinum!
Thanks Joe although it may not have been the best choice… still working on my kip technique… got 16 something