VAGABOND CROSSFIT WOD-10/7/09
Skill Warm-Up:
Review Back Squat/Low Bar Back Squat
Dynamic Warm-Up: Agility Ladder
Strength WOD: Back Squat
3-3-2-2-2
Mark Ripptoe Teaching the proper way to squat by using your hamstrings and having full hip drive, and not by lifting the weight with your chest… GOOD STUFF!!
Met-Con WOD: 4 Rounds for time of:
Run 400 m
50 Air Squats
POST TIME.RESULTS TO COMMENTS: