VAGABOND CROSSFIT WOD-1/19/10
Stiff Legged Deadlift in the correct position… Back in full extensions with hips flexed…
Congrats to Joanne for getting her first Kipping Pull-Up… Also to Dave for completing a workout “RX” with completing all his pull-ups with no bands during “Cindy”…
Warm-Up: 3 Rounds at own pace:
Row 350 m
Dot Drill x 1:00 min
Overhead Squat x 15(PVC or Barbell)
Skill of the Day: Coach B Warm-Ups
and
Shoulder Opening Drills
Strength WOD: Push Press 3-3-3-1-1-1
Met-CON WOD: 3 Rounds for time of:
21-15-9 of:
Overhead Squat
Burpees
Kevin’s Notes: Guys will use 95 lbs for Overhead Squat. Gals will use 65 lbs for Overhead Squat.
POST TIME.RESULTS TO COMMENTS: