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

Kevin’s Notes:
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:
5 Pull-Ups
10 Push-Ups
15 Squats

POST TIME.RESULTS TO COMMENTS: