VAGABOND CROSSFIT WOD-2/12/10
Fitzie, a longtime friend and fellow Vagabond, will be leaving the Vagabond Communnity as he ventures down to Georgia to go to Basic Training for the Army… He was great to have around for his motivation and overall great humor… We will miss you bud and Hope to see you back soon….. Army Strong!!
Mega-Tron Reaching for the Sky During Wall Balls…
Warm-Up: 3 Rounds at steady pace of:
50 m Sprint
Dot Drill x 20
Agility Ladder- 2 in 2 out
50 m Sprint
Dot Drill x 20
Strength WOD: Rest Day
Met-Con WOD: 20-16-20-16-12-8-12-8-4-2-4-2 of the following movements:
DB Snatch @ 15-20% of Bodyweight
Pull-Ups
Buy-Out: 100 Air Squats for Time
Kevin’s Notes: For the Dumbbell Snatch, you will perform half of the snatches on the right arm and half of the snatches on the left arm… This will be a hang power snatch…
POST TIME.RESULTS TO COMMENTS:
Nice website and content! I’ll be checking you guys out from now on.
Thanks Austin
Appreciate the compliment coming from someone like you… If anyone does not know… Austin is the coach for Jason Khalipa, the 2008 CrossFit Games Champ
Fitzy what face it matches the work out brutal hahaha