January 3, 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 

100 AMSU

10 Burpees

Spiderman Crawl

Inch worm push ups x3 wide, chest and inside.  

Skill:

Squat Cleans

Completed

WOD:

Buy in

3 Minute row at max effort 

4Minute EMOM

3 Squat Cleans 

10 Doubleunders 

Then

50 Med Ball Cleans (20lbs)

Then 

4Minute EMOM

3 Squat Cleans 

10 Doubleunders 

Cash out

3 Minute row at max effort 

Completed