VAGABOND CROSSFIT WOD-6/5/10
Find Dave in This Picture… Pretty Easy… Who’s Looking the Strangest?
Row Row Row Your Rings Gently Down Vagabond….
VAGABOND OPEN GYM HOURS FOR SATURDAY, JUNE 5TH, 2010:
Morning Hours: 8:00 am to 1:00 pm
Afternoon Hours: 4:00 pm to 6:00 pm
Dynamic Mobility Warm-Up:
Inch Worm
90 Degree Quad Stretch
Lunge and Twist
Shoulder Mobility Circuit
Butt Kicks
Skill Development Warm-Up: * Max Efforts*
A1: PVC Side Hops x 50 Reps
A2: Anchored Sit-Ups x 50 reps
Workout of the Day: “Fatal 50”
50 Box Jumps @ 24 inches/20 inches
50 Jumping Pull-Ups
50 Wall Balls @ 20 lbs/14 lbs
50 DB Deadlift(Men- 40,35,30 25)(Women- 12,15,20,25)
50 DB Hang Power Cleans(Same weight used for DB Deadlift)
POST TIME.RESULTS TO COMMENTS: