It’s time for a good old CrossFit triplet. Nothing unusual, nothing too difficult, just keep working for 15 minutes. Pick a scaling that keeps you moving. You will need to break up the pullups by the end, but your BJ overs should remain fast and your KB Swings should be in 1 set, not more than 2.
Industrial Athletics WOD for 6/19/2018:
Rowing Practice:
Alt Tabata:
16x
20 Sec Rowing
10 Sec Rest
MetCon:
AMRAP 15 Min:
20 Pullups
20 BJ Overs (24/20)
20 KB Swings (1.5/1)
Scaling:
Platinum: As written above. Must jump onto box
Steel:
AMRAP 15 Min:
15 Pullups
15 BJ Overs (24/20)
15 KB Swings (1.5/1)
Brass:
AMRAP 15 Min:
12 Pullups (may be banded)
12 BJ Overs (24/20)
12 KB Swings (1.25-1/0.75)
Bronze:
AMRAP 15 Min:
12 Ring Rows
12 BJ Overs (20/short box)
12 KB Swings (0.75/0.5-0.25)