We haven’t run more than a mile since Murph. Sometimes, we need to train longer distances in order to make sure we are continuing to improve our general physical preparedness for the unknown and unknowable. This WOD will push your cardiovascular capacity through a longer run. While out of breath, you will then be asked to jump up to a pullup bar and maintain technique through a high number of pullups. As the forearms, shoulders, and back fatigue, you will have to concentrate extra hard to maintain that good mechanical position, showing consistent form under stress. However, don’t tear your hands. It isn’t worth it.
CrossFit Alloy WOD for 6/28/2016:
Olympic Lifting Accessory Work:
E2MOM 10 Min:
1 Push Press (90%)
1 Push Jerk
1 Split Jerk
MetCon:
For Time:
Run 1200m
75 Pullups
Run 800m
50 Pullups
Run 400m
25 Pullups
Post Weight and Time to Comments.
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 1200m
60 Pullups
Run 800m
40 Pullups
Run 400m
15 Pullups
Brass:
For Time:
Run 1200m
50 Pullups (Jumping)
Run 800m
30 Pullups
Run 400m
10 Pullups
Bronze:
For Time:
Run 400m + Building Run
40 Ring Rows
Run 400m
20 Ring Rows
Building Run
10 Ring Rows
I saw running and I thought about it. Then I saw the number of pull-ups ✌🏽️