WOD: November 24, 2013

The purpose of this Blog is for Crossfitters 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
pigeon stretch
band stretch
Shoulder Mobility

Warm up:

10 Slow and controlled Air squats
30 burpees
100 ab mat sit ups

4 rounds for time:
25 Box Jumps (24/20)
5 Muscle Makers (45/25)
50 Doubleunders (Scaled: 150 singles)
20 Toes through Rings or toes to bar (T2B)
10 Power Cleans (135/95)