VAGABOND CROSSFIT WOD- 2/26/10

Good Morning To All Vagabonds!!!

Warm-Up:
Row 500 m
3 Rounds at Concentrating on Form and Techinque:
Snatch Press x 5 @ 45 lbs
Heaving Snatch Balance x 7 @ 55 lbs
Snatch Balance x 10 @ 65 lbs

Met-Con WOD:
3 Minutes of DB Push Press
Rest 1 Minute
3 Minutes of DB Hang Squat Cleans
Rest 1 Minute
3 Minutes of DB Push Jerk
Rest 1 Minute
3 Minutes of DB Hang Power Cleans
Done!!

Kevin’s Notes: Guys will use between 25-35 lbs for Dumbbell Movements. Gals will use between 15-25 lbs for Dumbbell Movements.
POST TIME.RESULTS TO COMMENTS: