December 28, 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

Band Stretch 

100 AMSU

10 Burpees 

SWOD: (Wendler / Bench Press )

Complete lift

135, 155, 175, 5X5 to failure 

Completed

WOD: Helen 

800 m run

15 reps of kettlebell swing at 55/35 lb

15 reps of pull-up

400 m run

15 reps of kettlebell swing at 55/35 lb

15 reps of pull-up

200 m run

15 reps of kettlebell swing at 55/35 lb

15 reps of pull-up

Time: 12:26