VAGABOND CROSSFIT WOD-11/2/09
Myself and my former mentor, Samy, from CrossFit New Hampshire at the Gymnastics Cert
Warm-Up: 500 m Row
Skill Sets of the following Movement:
Ring Static Holds x 45 seconds: Each set will last 3-5 seconds long, and will not go over that time period.. I will be introducting Skill Sets into our programming to better elicit ourselves for gymnastic movements and take the proper steps to being successful in this area that many of us lack…
Strength WOD: Push Jerk or Split Jerk: 5 x 3
Strength Endurance WOD: Overhead Squats x 75; Use as few sets as possible to reach the 75 rep achievement…
Men- 75 lbs/Women-45 lbs
POST TIME.RESULTS TO COMMENTS:
badass
Congrats on the new location buddy!
Also, I’m buying you a new pair of sweatpants for your birthday. I’ve never seen you wear anything else, haha.