WOD 10.23.13 - Final Test 5

This is the final test of 5.  All WODS should be made up by next Tuesday in order to compete in the team championships. FYI there will also be some scaled teams.  

Current Standings after 3. Will update standings after 4 events tomorrow. 

Male - Female

Test 5

Run 800 meters, Thrusters 75/55 lbs x 21 reps, “L” Pull-ups 21 reps

Performance: The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.

Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.

Modifications: Where necessary, the load for the thrusters may be reduced and the “L” pull-ups can be assisted by gently lifting the heels or allowing a “sloppy L.” For those not able to perform a pull-up, an assisted pull-up device may be used.

Character: This test is classic CrossFit. The combination of a monostructural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/push press), and a super demanding bodyweight movement (“L” pull-up), all for time, is distinctly CrossFit and is directly indicative of an athlete’s total capacity.