VAGABOND CROSSFIT WOD-10/28/09
Warm-Up:
800 m Run
12-9-6 of:
Box Jumps
Samson Stretch
Burpees
Strength WOD: Push Press 5×3
Met-Con WOD: 5 Rounds for time of:
Thrusters x 15( Men-95 lbs)(Women-65 lbs)
Walking Lunge x 100 ft
Tire Flips x3(Men-250 lbs/Women-150 lbs)
POST TIME/RESULTS TO COMMENTS: