VAGABOND CROSSFIT WOD-10/14/09
True Face of Determination!!
Skill Warm-Up:
Row 250 m
Turkish Get-Ups x 7- Left Arm
250 m Row
Turkish Get-Ups x 7- Right Arm
Strength WOD: Weighted Pull-Ups
2-2-1-1-1
or
Max Pull-Ups x 3( if you cannot do weighted pull-ups)
Met-Con WOD:
Tabata Everything: Do Each Exercise for 20 seconds on/ 10 seconds rest x 8 rounds
Wall Balls
Sit-Ups
Squats
Push Press- 45 lbs
POST TIME/RESULTS TO COMMENTS: