In case you missed the signs, this Saturday is the baby shower WOD for Virginia. She is one of our members who attends in the evenings. It will be a team WOD with a little twist.
For today, we have a WOD with a complex handstand pushups, a cardio box jump, and complex overhead squats. This WOD should be tough because of the complex movements. But, should not be overly slow because it is too complex. So, pick an appropriate scale.
CrossFit Alloy WOD for 4/5/2017:
MetCon:
AMRAP 12 Min:
8 Handstand Pushups
10 Box Jumps (24/20)
12 Overhead Squats (75/55)
Cashout:
EMOM 6 Min:
12 Pushups
6:30pm – Olympic Lifting with Forged Steel Weight lifting Club
Scaling:
Platinum: As written above. Must jump up on box.
Steel:
AMRAP 12 Min:
6 Handstand Pushups (raised target)
8 Box Jumps (24/20)
10 Overhead Squats (75/55)
Brass:
AMRAP 12 Min:
6 Piked HSPUs
8 Box Jumps (24/20)
10 Overhead Squats (55/35)
Bronze:
AMRAP 12 Min:
6 DB Shoulder Press (25/15)
8 Box Jumps (20/short box)
10 Overhead Squats (55/35)