January 12, 2014

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

10 minute squat hold 

Spiderman Crawl

Inch worm push ups x3 wide, chest and inside.  

WOD: (RFT)

10 reps of handstand push-up

20 reps of burpee

30 reps of pull-up

40 reps of push-up

50 reps of kettlebell swing at 55/26 lb

1 mi run

Time: 15:48