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: