December 19, 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:

PVC/ATW

Inchworm pushups x 3

Karaoke D&B

Punter kicks

Shoulder sweep

Strength WOD:

Wendler - Shoulder Press

WOD: (8 Minute AMRAP)

6 reps of clean at 115/53 lb

15 reps of sit-up (abmat)

Rounds and Reps: 7.4