It is the last day of November. It is also the WOD for our Athlete of the Month, Jack Maddigan. To learn more about him go HERE.
The WOD is “The Industry.” For those who are new to IA since last February, this WOD was created by the IA coaches a year or so ago and was used as a test for monthly fitness progress. It has multiple elements of varying levels of skill. From month to month, athletes were able to track progress in endurance, stregnth, skill, gymnastics, etc. Jack Maddigan picked this WOD is his WOD of the month.
CrossFit Alloy WOD for 11/30/2016:
Core Work:
4x
30 Sec: Lying Hollow
30 Sec: Rest
30 Sec: Superman
30 Sec: Rest
MetCon:
“The Industry”
For Time:
40 Cal Row
40 Cleans (135/95)
40 BJ (30/24)
40 Wall Balls (20/14)(10/9)
40 Chest to Bar Pullups
80 Double Unders
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 30 Calories
30 Power Cleans (135/95)
30 Box Jumps (30/24)
30 Wall Balls (20/14)(10’/9′)
30 Chest to Bar Pullups
60 Double Unders
Brass:
For Time:
Row 30 Calories
30 Power Cleans (115/75)
30 Box Jumps (24/20)
30 Wall Balls (20/14)(10’/8′)
30 Pullups (may be banded)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 30 Calories
30 Power Cleans (95-75/65-55)
30 Box Jumps (20/short box)
30 Wall Balls (14/10) (9’/8′)
30 Pullups (may be banded or jumping)
150 Single Unders