VAGABOND CROSSFIT WOD-12/23/09

Benchmark WOD- ” Backwards Fran”

Warm-Up: 3 Rounds at own Pace:
All done with PVC Pipe or Barbell
Push Press x 10
Front Squat x 10
Instep Lunge x 10( 5 each leg/ 5 second hold)

Skill Development: Ring L-Sits or Ring Knees to Chest
Hold for a Total Time of 90 seconds

Strength WOD: Rest Day

Met-Con WOD/Benchmark WOD for the Board
“Backwards Fran”
For time of reps:
9-15-21
Thrusters
Pull-Ups

Kevin’s Note: Guys use 95 lbs. Gals use 65 lbs.

POST TIME.RESULTS TO COMMENTS: