VAGABOND CROSSFIT WOD-4/27/10
Future Coach Jared… Cheering on Dean and James during their workout…
Some Assistance Exercises.. Good Morning to You John… Good back extension with legs slightly unlocked and hips pushed all the way back..
Good Finish in the Hang Power Snatch by Joanna…
Good Pull by Coach Ross…
90 Degree Quad Stretch
Lunge into Pigeon Stretch
Shoulder Mobility Circuit
Active Warm-Up: 2 Rounds of the following movements:
Row 250 m
Thrusters x 10(barbell)
Kipping Swings x 10
Samson Stretch x 10
Run 200 m
Workout of the Day:
Compare to December 23rd, 2009… Also, compare regular “Fran” time from March 3rd, 2010.
Kevin’s Notes: Guys will use 95 lbs for Thrusters. Gals will use 65 lbs for Thrusters. Scale if needed. Guys will use 75 lbs. Gals will use 45 lbs. Choose weight appropriately.
POST TIME.RESULTS TO COMMENTS: