November 26, 2013

The purpose of this Blog is for Crossfitters and other athletes to push each other to work harder in a friendly competitive manner. Try this WOD and post times in the comment section. Each day a new WOD will be posted, Have Fun.

Steve Dee

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Dynamic Stretch at least 10 minutes 

Hip flexer Stretch 

Pigeon stretch

Band stretch

Shoulder Mobility

Warm up:

10 Slow Air Squats 

100 AMSU

Main Set

Round 1.

10 minute AMRAP: 

Bar Complex (135/95)

5 Dead Lift

5 hang cleans 

5 Front Squats 

5 Push Press

5 Back Squats 

Round 2.

15 minute AMRAP: 

12 pull ups 

10 Burpees 

10 Overhead Squats