December 3, 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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Dynamic Stretch:

Warm up:
10 Slow Air Squats
100 AMSU
30 Burpees
10 Hop Squats

Overhead Squats 10 reps 
75, 95, 105, 115, 125, 135, 145, 155, 

WOD:
20 Hang power Cleans and Jerk (145)
11 Deficit handstand push ups 
20 Hang power Cleans and Jerk (145)
12 Deficit handstand push ups 
Demo: 
https://www.facebook.com/photo.phpv=609188339119167&set=vb.226410067396998&type=2&theater