December 29, 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

https://twitter.com/Stevedeerunner

http://instagram.com/stevedeespartan

http://www.facebook.com/SteveDeerunner

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

Spiderman Crawl

Inch worm push ups x3 wide, chest and inside.  

SWOD: (Wendler / Back Squat )

Complete lift

155, 165, 175, 5X5 to failure 

Completed

WOD: 

200 m run

30 reps of kettlebell swing at 55/35 lb

15 reps Push ups 

400 m run

30 reps of kettlebell swing at 55/35 lb

15 reps Push ups 

600 m run

30 reps of kettlebell swing at 55/35 lb

15 reps Push ups 

Time: 11:24