VAGABOND CROSSFIT WOD-10/2/09
Skill Warm-Up:
Leg Blasters x 2
One Round of Leg Blasters equals the following:
20 Squats
20 In Place Lunges(10 each leg)
20 Jumping Lunges(10 each leg)
10 Jumping Squats
Sprint WOD:
10 x 200 m Row Sprints
Rest 1 Minute between each Round( Keep the Damper Setting between 3-6) We want to find where you are most successful on the damper setting and have the most efficiency…
POST TIME/RESULTS TO COMMENTS:
great workout enjoyed the leg blasters…….killed