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: