December 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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http://al1vemagnetics.com/

Box's

http://www.endorphincrossfit.com/

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Dynamic Stretch:

PVC/ATW

Band stretch

Pigeon stretch

Warm up:

PVC/ATW

Band Stretch 

100 AMSU

10 Burpees 

SWOD: (Progressive Ladder/Thrusters)

Complete lift every 50 seconds 

115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 

Completed

WOD: 3 RFT

10 Thrusters (115)

2 Ring Muscle ups

5 Hand Stand Push ups 

Time: 14:20