November 27, 2013

The purpose of this Blog is for Crossfitters and other athletes to push each other to work harder in a 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:

10 minutes

Warm up:

10 Slow Air Squats
100 AMSU
30 Burpees
10 Hop Squats

Strength:

3X3 Clean and Jerk starting at 95/65 increase X 20 lbs until failure

Metcon/Conditioning 

21,15,9

Dead lift (285/185)

Box Jumps (30/24)