VAGABOND CROSSFIT WOD: 10/6/09
Dynamic Warm-Up: Mobility Drills
Samson Stretch x 20(10 each leg)
Quad Killers x 20(10 each leg)
Cobra Stretch x 20(Hold 3 Seconds)
Instep Lunge x 20(10 each leg)
Met-Con WOD:
“Lt. Bragan”
24-20-16-12-8-4 of:
Power Cleans- Men 95 lbs/ Women 65 lbs
Overhead Lunge with 45 lb barbell
Sledgehammer Hits(Switch hands each time)
Pull-Ups
Ring Push-Ups( If you cannot do ring push-ups, perform Parallete Push-Ups or Regular Push-Ups)
POST TIME.RESULTS TO COMMENTS: