VAGABOND CROSSFIT WOD-11/5/09

Let the Building of Vagabond Begin!!!






Skill Warm-Up: Coach B Warm-Up
Down and Up x 10
Elbows High and Outside x 10
Muscle Snatch x 10
Snatch Lands x 10
Snatch Drops x 10
Overhead Squats x 10

Strength WOD: Power Snatch
1-1-1-1-1

Met-Con WOD: As Fast As Humanely Possible for the following:
5 Rounds of:
Power Snatches x 3 @ 70% of 1 Rep Max
Knees to Elbows x 6
Box Jumps x 9

POST TIME.RESULTS TO COMMENTS: