VAGABOND CROSSFIT WOD-12/1/09
25 Days to Christmas and the Start of the Vagabond Paleo Challenge!!!
Skill Warm-Up: Coach B Warm-Ups and Snatch Progressions- Scarecrow Snatch, Muscle Snatch, Tall Muscle Snatch….
Warm-Up: Hip Mobility Drills x 4 Mins
Skipping or High Knee x 50 m
PVC Dislocates x 25
Strength WOD: Push Press 3 x 3
Met-Con: Benchmark WOD
“Christine”
3 Rounds for time of:
500 m Row
Deadlift x 12(Minimum Bodyweight)
Box Jumps x 21(24/20 inch)
POST TIME.RESULTS TO COMMENTS: