VAGABOND CROSSFIT WOD-1/18/10
The Trainers of Vagabond CrossFit… Kevin and Ross Hard at Work.. One with a Gas Mask for Elevation Training, the other ripping “Grace” up….
Warm-Up: 3 Rounds at own pace:
Bear Crawl x 20 m/ Side Hops x 15/ Backwards Pedal x 20 m/ Sprint 50 m
Skill of the Day: Ring Support
Strength WOD: Stiff Legged Deadlift 4 x 8 Tempo 4022
4 Seconds: Lower to bottom position
0 Seconds: No Rest at Bottom
2 seconds: Raise to top position
2 seconds: Rest at top of position
The Stiff Legged Deadlift is vital to building up glute and hamstring strength, which prepares you better for the regular deadlift.
Met-Con WOD: “Cindy”
AMRAP 20 Minutes of the following:
POST TIME.RESULTS TO COMMENTS: