VAGABOND CROSSFIT WOD 2/23/10
Tons of PR’s on Shoulder Press Today…
Also Congrats to Ellen for getting her first Kipping Pull-Ups, today and followed that up with 3 in a row… Just goes to show that patience and hard work can actually pay off..
Warm-Up: 4 Rounds at steady pace of:
Basic Dot Drill x 20
Jump Rope x 1:00 Minute
Squats x 10
Push-Ups x 7
Strength Endurance WOD: Deadlift 10-7-5(Rest 1:00 min between sets)
Met-Con WOD:
4 Rounds for time of:
15 Thrusters
25 Burpees
Kevin’s Notes: For Strength Endurace WOD, No regripping or taking hands off bar, as this would be considered a failed set. Guys will use 95 lbs for Thrusters. Gals will use 65 lbs for Thrusters. Burpees must be check to deck with hips locked out at full extension at the top.
Buy-Out: Muscle Up Progressions
POST TIME.RESULTS TO COMMENTS:
Congrats LN !!! Wod was so hoops yesterday arm and leg smoker gotta love it
Thanks Ryan!! Movin’ on up!
Good Job folks!