VAGABOND CROSSFIT WOD-12/9/09
Perfect Finish on the Shoulder Press… Bar is in a straight path and the head shoots through…
Warm-Up: 2 Rounds at Own Pace:
100 M Run(Up and Back in Parking Lot)
Push-Ups x 7
Squats x 12
Sit-Ups x 15
Skill Development:
3 Rounds of:
GHD Sit-Ups x 15
Overhead Lunges x 10( 5 each leg) w/ Pvc or Barbell
Jump Rope x 1:00 min
Strength WOD: Rest Day
Met-Con WOD: 10 Rounds for time of:
150 m Sprint Row(Damper Setting @ 8-10)
10 Burpees
POST TIME.RESULTS TO COMMENTS:
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ryan is a yuppie