VAGABOND CROSSFIT WOD-10/12/09
What People will be looking like after “Fran”…
Buy-In: 800 m Run Time Trial- Set a PR!!
Warm-up:
All done with PVC…
3 Rounds at own Pace…
Front Squat x 10
Push Press x 10
Pull-ups x 5
Met-Con WOD: “Fran”
21-15-9 for time of:
Thrusters- Men-95 lbs/ Women- 65 lbs
Pull-Ups
World Record “Fran”- Jason Kaplan of Guerilla Fitness in New Jersey… Intense and Motivating…
VAGABOND NOTES: I thought it would be only right to christen our new Leaderboard with the likes of “Fran”… 3-2-1 GO!!
POST TIME/RESULTS TO COMMENTS: