VAGABOND CROSSFIT WOD-5/29/10

The Converse and Innov8 Fever is taking off in Vagabond…

Good to See JT back in the Gym as his job has taken him away from us…

Strictly a Elite Runner last year and could not do One Pull-Up, now Jared is doing 60 lbs Weighted Pull-Ups..

Dillon Going for 105 lbs on Weighted Pull-Ups…

VAGABOND GYM HOURS FOR SATURDAY, MAY 29TH, 2010
Morning Hours: 9:00 am to 1:00 pm
Afternoon Hours: 4:00 pm to 6:00 pm

Dynamic Mobility Warm-Up:
Bend and Touch Toes
Butt Kicks
Samson Stretch
Dot Drill
Spiderman Lunge

Skill Development Warm-Up:
Coach B Warm-Ups

Workout of the Day:
A. AMRAP Hang Power Cleans x 3:00 Minutes
Rest 5:00 Minutes
B. “Acid Drop”- Compare to February 19th, 2010
4 Rounds for time of:
Run 400 m
Air Squats x 50

Kevin’s Notes: For the AMRAP, you will perform as many hang power cleans as possible for 3 minutes. Guys will use 95 lbs. Gals will use 65 lbs.

POST TIME.RESULTS TO COMMENTS: