VAGABOND CROSSFIT WOD-10/29/09
Tire Flips!!! Oh Yeah!!!
Warm-Up: 9 Fundamentals x 7 each(PVC)
Mobility Stretches x 5 minutes
Met-Con WOD: “Diane Fu”
7 Rounds for Time of:
DB Deadlifts x 7
DB Hang Power Clean x 7
DB Front Squats x 7
DB Double Swings x 7(Both Dumbbells in Hands)
Use Dumbbells @ 15-20% of BW
VAGABOND NEWS: Step 2 done for Vagabonds move, as I purchased insurance for our new facility and inch closer and closer to our move in date…
VAGABOND UPDATE: I have changed the website address to www.vbcrossfit.com to be more professional and just make it easier for people to access, who are new to the website… You can still access through omalleyxfit.blogspot.com but in a few days it should just redirect you to the new website address….
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