VAGABOND CROSSFIT WOD:10/5/09
Skill Warm-Up:Coach B Warm-Up
2 Rounds for 7 reps of each:
Down and Up
Elbows High and Outside
Muscle Clean
Lands
Drops
Squat Clean
Strength WOD: Clean and Jerk
3-3-2-2-2
Met-Con WOD: 7 Rounds for Time:
Shoulder Press x 15
Sit-Ups x 20
Men: Use 75 lbs/ Women: Use 45 lbs
VAGABOND NOTES: Check the right of the webpage for the NEW HOURS OF OPERATION…
POST TIME/RESULTS TO COMMENTS:
27 plus minutes for the Met Con. Military presses annihilated me. Must…get…stronger.
Clean and Jerks were fun. Olympic lifting makes me feel like a bad ass.