December 31, 2013 (Happy New Year) Fight Gone Bad

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

Spiderman Crawl

Inch worm push ups x3 wide, chest and inside.  

SWOD: (Wendler / bench press )

Complete lift

155, 165, 5X5.... 180 to failure 

Completed

WOD: Fight Gone Bad 

3 rounds of:

10 ft wall ball at 20/14 lb for 1 min

sumo deadlift high-pull at 75/55 lb for 1 min

20 in box jump for 1 min

push press at 75/55 lb for 1 min

row for 1 min

rest for 1 min

Reps: 228 (Not even Close today)