Vagabond CrossFit WOD-1/10/10
Free Handstand…
“Attitude is a little thing that makes a big difference.”
Winston Churchill
Gym Hours on Sunday, January 10th, 2009- 9:00 am to 1:00 pm
Warm-Up: 4 Rounds at own pace:
Butt Kicks 40 m/Bear Crawl 20 m/10 Roving Planks/ 5 Jumping Pull-Ups
Skill Development: Tuck L Ring Holds
Met-Con WOD: 20-15-10-15-20 of the following movements:
Wall Balls
Pull-Ups
Kevin’s Notes: Guys will use 20 lbs. Gals will use 14 lbs. This workout is met to be done as quickly as possible… We hit a longer met-con on Saturday, so wanted to program a quick hitter with simple movements…
POST TIME.RESULTS TO COMMENTS: