January 16, 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

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

10 minute squat hold 

Spiderman Crawl

100 AMSU

SWOD: Wendler 

set 1 185 x5, 

set 2 215 x5, 

set 3 245 x5 to fail 

Reps: 12

WOD: Every Minute on the Minute for 10 minutes (EMOM)

3 Cleans (155)

3 lateral box jumps (20) 

Complete