VAGABOND CROSSFIT WOD-10/1/09
Happy Birthday to Mel- Get Ready for your Birthday Burpees!!!
Skill Development: Skin the Cats
3 Rounds at own pace: Skin the Cats x 5
Only Hold the back position of the Skin the Cats for a time period of 3 seconds and no more… Any longer, and has the opposite effect of stretching the joints and ligaments to much…
Mobility Development: Shoulder Flexbility Pass Thrus, Y-L Mobility, Pyramids
Strength WOD: Overhead Squat
3-3-2-2-2
Met-Con WOD: “Birthday Mel”
4 Rounds for Time of:
400 m Run
DB Swings x 21 Men-55 lbs/Women-35 lbs
DB Power Cleans x 15 @ 20% of Bodyweight in Each Hand
Pull-Ups x 9
POST TIME/RESULTS TO COMMENTS: