December 15, 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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Sponsor 

http://al1vemagnetics.com/

Box's

http://www.endorphincrossfit.com/

http://www.crossfitnovus.com/

Dynamic Stretch:

PVC/ATW

Band stretch

Pigeon stretch

Warm up:

100 site ups 

20 Slow Squat 

100 singleunders

WOD: (The Climber / 5 Rounds for Time)

5 reps of 15 ft rope climb (Scale to Burpee Toes 2 Bar 1:1)

10 reps of front squat at 155/95 lb

Time: 11:29 (Scaled to 6 rope climbs the rest burpee T2B)