VAGABOND CROSSFIT WOD-11/25/09
Vagabond Family Affair- All these characters are brothers and sisters…
Skill Warm-Up:
Coach B Warm-Ups
Down and Up x 10
Elbows High and Outside x 10
Muscle Clean x 10
Clean Lands x 10
Clean Drops x 10
Front Squat x 10
Rest 3:00 mins Perform the following Warm-Up:
Samson Stretch x 10/GHD Sit-Ups x 15/Squats x 25/Sit-Ups x 25
VAGABOND WOD:
Work up to heavy 1RM Power Clean with a 15min time limit. (Warming-up not included in 15 min working time)
Rest 5 minutes
Row 2k for a Time Trial:
POST TIME.RESULTS TO COMMENTS: