VAGABOND CROSSFIT WOD-11/10/09

The Darkness Consumes the Vagabonds!!

Skill Warm-Up: Coach B Warm-Ups
Down and Up x 7
Elbows High and Outside x 7
Muscle Clean x 7
Clean Drops x 7
Clean Squats x 7
Front Squat x 7

Strength WOD: Back Squat 3 x 3

Met-Con WOD: “The Chief”
3 Minute Rounds for 5 Rounds of:
Power Clean x 3
Push-Ups x 6
Squats x 9
Rest 1:00 min between Rounds

POST TIME.RESULTS TO COMMENTS: