VAGABOND CROSSFIT WOD-2/5/10
Jared Getting Airborne on Broad Jumps!!
Warm-Up: 4 Rounds at steady Pace:
Row 250 m
Kick-Up to Handstand x 3
Overhead Squats x 10
Push-Ups x 7
Skill of the Day: Frog Headstands
Strength/Met-Con WOD:
Snatch Balance Work- Work up to a Heavy 1 Rep- However, do not perform a 1 Rep Max
Rest 5:00 Mins
10 Rounds for time of:
10 Unbroken DB Swings/7 Unbroken Power Cleans
Kevin’s Notes: Guys will use 55 lbs for DB Swings. Gals will use 35 lbs for DB Swings. Guys will use 115 lbs for Power Cleans. Gals will use 75 lbs for Power Cleans.
POST TIME.RESULTS TO COMMENTS: