VAGABOND CROSSFIT WOD-10/22/09
Vagabond News: I would like to welcome an old friend from high school who gave me a call a few days ago to the Vagabond Garage. Welcome, Fitz, and cannot wait to see your improvement over the next few months. Colin will be going into the Army in February and decided to use CrossFit as his guide to elite excellence. I am happy to have him aboard and should be an interesting few months…
Warm-Up:
2 Rounds at your own Pace:
Box Jumps x 10
Pull-Ups x 7
Row x 250 m
Strength WOD: Shoulder Press
2-2-1-1-1
Met-Con WOD:”Ladder”: 10-9-8-7-6-5-4-3-2-1 of:
Overhead Squats
Handstand Push-Ups
Weight: Men-95 lbs/ Women- 65 lbs
POST TIME.RESULTS TO COMMENTS: