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: