VAGABOND CROSSFIT WOD-12/2/09
Skill Warm-Up: Gymnastics Day 1 Cycle:
Handstand Push-Ups x7 or Handstand Holds x 5 seconds x 7 rounds
Ring Push-Ups x 7 or Push-Ups x 15
Frog Handstands x 5 seconds x 7 rounds
Pistols x 10(5 each leg) or Overhead Squats x 15(PVC)
GHD Sit-Ups x 15 or GHD Sit-Ups Half Way x 10
Strength WOD: Overhead Squat 3-3-3-3-3
AMRAP 15 minutes of:
Overhead Squats x 7 @ 60% of 3 Rep Max
Burpees x 12
POST TIME.RESULTS TO COMMENTS:
pumped on this work out sounds beast!!! cant wait for may and to run our asses off
Yea buddy! We’re gonna sprint from boston to p town!
Oh yeah gunna be crazy team vagabond