VAGABOND CROSSFIT WOD-12/16/09

The beginning and End of “The Beast” Workout… Great Job Vagabonds!!

Warm-Up: 3 Rounds at Own Pace:
7 x Pull-ups
7 x Push-ups
7 x Air Squats

Skill Warm-Up: Accumulate 2:00 min of Handstand Attempts: Use as Few Sets as Possible

Strength WOD: Rest Day- Enjoy It!!

Met-Con WOD: 7 Rounds for time of:
Row 250 m
Double-Unders x 20 or Single Unders x 70

Rest 4:00 mins
then perform the following:
“Tabata”
Bottom to Bottom Squats

Double Unders from Patrick Cummings on Vimeo.

Kevin’s Notes: On the Bottom to Bottom Squats, you do 20 seconds on/10 seconds off for 8 rounds. However, on the rest period, rest at the bottom of the squat for 10 seconds… This will be a killer, but a nice way to end the workout…

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