VAGABOND CROSSFIT WOD-11/6/09
You think You Got Ups!! Check This Guy Out!!
Skill Warm-Up:
Two Rounds at Your Own Pace:
PVC Dislocates x 15(No Bend in the Elbows)
Kipping/Hollow Swings x 12
DB Swings x 9
Push-Ups x 6
Strength WOD: Shoulder Press
5 x 3
Met-Con WOD: “Dumbbell Tabata”
DB Push Press @ 15-20% of Bodyweight
Rest 1:00 Min
DB Swings- Men 55 lbs/ Women-25-35 lbs
Rest 1:00 Min
Double Arm DB SDHP @ 15% Bodyweight
Rest 1:00 Min
10 M Shuttle Sprints
Done!!
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