VAGABOND CROSSFIT WOD-2/18/10

Row Sprint….

Warm-Up: 3 Rounds at Own Pace of:
Row 250 m
Dead Hang Pull-Ups x 6
Squats x 9
Sumo Dead High Pull x 12(barbell)

Strength WOD: Back Squat 5-5-5

Monostructural/Met-Con WOD:

A: Tabata Shuttle Run 20:10 x 8
B: Do the following Ladder For Time of the following movements:
10-9-8-7-6-5-4-3-2-1 of:
Burpees
Sumo Dead High Pull

Kevin’s Notes: Compare Tabata Shuttle Run Scores to February 3rd, 2010… Burpees standards are chest touching deck… Guys will use 95 lbs for SDHP… Gals will use 65 lbs for SDHP…

POST TIME.RESULTS TO COMMENTS: