Today’s WOD is similar to a female named CrossFit WOD, Jackie. The difference is the change of chest to bar Pullups from regular pullups. This will increase the difficulty of the pulling motion and tax the grip faster after a series of light and fast thrusters. Be sure to pace the row a little. This WOD is not won in the first 1000m meters.
In case you missed it, our gymnastics benchmark for the month is the number of Handstand Pushups you can complete in 1 minute. Time to start working on that strength.
Industrial Athletics WOD for 12/6/2017:
Gymnastics Skill Work:
1. Perform 1 Max Effort Set of HSPUS
Rest 3 Minutes:
2. EMOM 8 Min:
50% of Max Effort HSPUs (level)
MetCon:
For Time:
Row 1000m
50 Thrusters (45/35)
30 CTB Pullups
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
50 Thrusters (45/35)
20 CTB Pullups
Brass:
For Time:
Row 1000m
40 Thrusters (45/35)
30 Pullups (may use band)
Bronze:
For Time:
Row 750m
35 Thrusters (45/35)
20 Jumping Pullups