VAGABOND CROSSFIT WOD-10/8/09









Warm-Up: Complete at Own Pace:

2 Rounds of:

400 m Run

Burpees x 10

Strength WOD: Shoulder Press

3-3-2-2-2

Met-Con WOD: “Christine”

3 Rounds for Time of:

500 m Row

Deadlift x 12(Bodyweight)

Box Jumps x 21(20 in or 24 in)

VAGABOND NEWS: I recently befriended a great mind in the nutrition world through the help of Robb Wolf and believe she will be a great benefactor for the Vagabond Community on elite health information. Her name is Amy Kubal and I have attached her as one of Vagabonds Friends on the Friend List. Check out her blog and get some really great information….

POST TIME.RESULTS TO COMMENTS: