VAGABOND CROSSFIT WOD-9/30/09
Skill Warm-Up: 3 Rounds at own pace:
Front Squat x 10(45 lbs)
Knee to Elbows x 10
Box Jumps x 10
Skill Development:
Plank Holds x 1 Minute
Left Arm Prone Holds x 30 seconds
Right Arm Prone Holds x 30 seconds
Alligator Push-Ups x 15
Strength WOD: Weighted Push-Ups
3-3-2-2-2
or
Max Pull-Ups x 3
Met-Con WOD:
3 Rounds for Time of:
21-15-9 of:
Front Squats
Knees to Elbows
Burpee Box Jumps
Men: 135 lbs/ Women: 75-95 lbs
POST TIME.RESULTS TO COMMENTS: