VAGABOND CROSSFIT WOD-11/3/09
The Little Things like a Simple Sign Can Make You Happy!
Skill Warm-Up:
2 Rounds at your own Pace:
400 m Run
Spider Lunge x 10( 5 each side)
Inch Worm x 20 m
Gymnastics Development:
Parallete Tuck Holds x 3-5 second Holds(45 seconds total)
Strength WOD: Back Squat 3 x 5
Monostructural Concentration:
10 Sets for Distance:
Row 1:00 min/ Rest 1:00 min
POST TIME.RESULTS TO COMMENTS: