VAGABOND CROSSFIT WOD-11/13/09
First Workout Done at the New Vagabond Location!! Also Ross’ first Muscle-Up! Congrats!
VAGABOND NEWS: The New Facility will open up next Tuesday for its old Vagabonds, and the Grand Opening will still be on December 5th, which is a Saturday. Please, bring any of your friends or family to enjoy the Open House and get a taste of Vagabond. The directions to the new facility are on the right hand of the webpage… Check it out and get in here for your first workout in the new Vagabond location!!
Skill Warm-Up: 3 Rounds at your own Pace:
Samson Stretch x 10(5 each leg)
Kipping Swings x 10
PVC Dislocates x 15
Strength WOD: Front Squat 5 x 3
Met-Con WOD: 7 Rounds for time of:
Push-Ups x 15
250 m Row
Walking Lunges x 25 with Plate Overhead( Men 45 lbs/ Women-25 lbs)
POST TIME.RESULTS TO COMMENTS:
Went up 10 lbs on front squat 3 rep max to 165 lbs.
Met-Con was brutal – rowing kills me like nothing else.