Scale-able...

BE SMART!!!

Part of CrossFit is knowing your ability and pushing yourself, BUT not pushing to injury or to the point of slowing down so much you do not get much benefit from the workout.

Know the stimulus you are after...

Warm-Up
3 Rnds ~
60s light Bike/Row
3 Scap Retractions + 3-5 Strict Pull Ups
7 HR Push Ups
9 Air Squats
30s Alt. Warrior
---------------------
2-3 Rnds ~
5 Russian BB
4 Alt. Spidey & Reach (ea side)
3 Inchworms
--------------------
1 Rnd (Light load)
3 Strict Pull Ups
3 DB Press
3 DB Burpees
3 DB Cleans
3 DB Bench Press
3 DB Lungesteps
3 DB Front Squats
3 DB Bent-Over Row
3 DB Alt. Snatch
3 DB Deadlift
3 DB Thrusters
5 GHD Sit Ups (or Abmat SU)
~ Rest a bit, then do another rnd at heavier wt or workout load
-------------------------
300 (Video HERE)
10 Rnds For Time:
5 STRICT C2B*
10 DB REPS**
15 GHD Sit Ups*** (or Abmat Sit Ups)
(DB = 70/50)
* Goal on Pull Ups is to stay STRICT...if you DO NOT have strict C2B, then do chin-over...if you have strict C2B but not 5...move to 3's or 2's...We want to work some strength and grip...NOT KIPPING!!!
*** 15 GHD is a lot for anyone...AGAIN...first scale the # if you have GHD, otherwise move to Abmats

**DB Exercises by Rnd:
#1 = DB Press
#2 = DB Burpees (just stand w/ Burpee) 
#3 = DB Cleans
#4=  DB Bench Press
#5 = DB Lungesteps (5 each leg)
#6 = DB Front Squats
#7 = DB Bent-Over Row
#8 = DB Alt. Snatch (5 each arm)
#9 = DB Deadlift
#10= DB Thrusters

Couple of goals/thoughts...once you begin an exercise, ideally the reps will be unbroken...MAYBE with some of the DB items, 1 break, but NEVER 2...Select your DB weights appropriatly...Same with Pull Ups and Sit Ups... Maybe 1 quick break, but not singles!!!

V.Tonn ~ 15#DB / Banded Pull Ups x 5 - chin over ~ Completed
Lizzy K ~ 17:51 (5 x Banded Pull Ups / 25# DB / Abmat)
Z.Wendt ~ 20:07 (3 x Strict C2B / 50# DB / Abmat)
tb ~ 19:45 (50# DB / 10 x GHD Sit Ups)

All of us scaled in this WOD...
I did 1st Rnd of 15 GHD and realized that would be about 3-5 reps too many and scaled back to 10's...made this thing tough, but not agonizingly brutal or S-L-O-W...maintained 10 GHD UB each rnd!!!
In the middle I did 3+2 for Strict C2B, just to catch breath and move...I felt myself holding my breath for 5 reps, then it was tougher to move to the DB exercises... I went a couple Rnds of 3-2 on C2B and was able to jump right into the DB Exercise...
Splits were:
1:15 / 3:55 / 5:46 / 7:55 / 9:40 / 11:52 / 13:41 / 15:50 / 17:40 / 19:45
DB Burpees were the WORST!!!
God, my Lord, is my strength; he makes my feet swift as those of hinds and enables me to go upon the heights.