VAGABOND CROSSFIT WOD-12/14/09
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
POST TIME.RESULTS TO COMMENTS: