VAGABOND CROSSFIT WOD-12/14/09

Transition of the Muscle-Up…

Warm-Up: 2 Rounds at Own Pace of:
Lunge with a Twist x 20(10 each leg)
Samson Stretch x 20(10 each leg)
Side Kicks x 20(10 each Leg)
Shoulder Dislocates x 15

Skill Development: Kipping Swing

Strength WOD: Overhead Squat 5-5-5-3-3-3

Met-Con WOD:5 Rounds for time of the following:
DB Snatch Left Arm x 12
Squats x 30
DB Snatch Right Arm x 12
Good Mornings x 30

Kevin’s Notes: On the Dumbbell Snatches, use 10-15% of your bodyweight.Good Mornings weight distribution. Men use 45 lbs. Gals use 25 lbs.

Mikko Salo- 2009 CrossFit Games Champion



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