VAGABOND CROSSFIT WOD-11/14/09
The New Vagabond Facility is Ready to Go for Next Tuesday!!
Skill Warm-Up: 2 Rounds at Own Pace:
Thrusters x 10(45 lb barbell)
Shoulder Hand Job x 20 reps each arm
Shoulder Scarecrow x 15 reps
Strength WOD: Deadlift 3 x 5
Met-Con WOD: “Broken Grace with Pull”
15-10-5 of:
Clean and Jerk- Men 135 lbs/ Women-95 lbs
Pull-Ups
POST TIME/RESULTS TO COMMENTS: