VAGABOND CROSSFIT WOD-10/10/09
The Beginnings of the New Leaderboard has been risen, and will be done this Weekend!
Warm-Up: Dynamic Mobility
HIM Mobility Stretch
Skill Warm-Up:
Review Deadlift(Proper Form and Basically Lift the thing off the ground- In David Tate’s words…)
Strength WOD: Deadlift
3-3-2-2-2
Met-Con WOD:
“Hell”
4 Rounds for Time of:
400 m Run
Dumbbell Hell Complex x 5
Note: The Dumbbell Hell Complex consists of the following 5 movements for 1 rep:
Deadlift x 3
Squat Clean x 3
Push Press x 3
Front Squat x 3
Lunge with Dumbbell at sides x 3( both legs count for 1 rep)
This all consists of 1 rep
POST TIME.RESULTS TO COMMENTS:
Deadlift: 275 lb 2 rep max. Hoping to get over 300 lbs for 1 rep.
“Hell” was. 26:18 – the dumbbell work takes the legs out for the run.