VAGABOND CROSSFIT WOD-9/29/09
Skill Development: Muscle-Up Progression
3 Rounds at your own pace:
10 False Grip Pull-Ups
10 Ring Dips
or 10 Parallete Dips
Met-Con WOD: “Dead Run”
For Time:
800 m Run
Deadlift x 15
400 m Run
Deadlift x 15
800 m Run
Deadlift x 15
400 m Run
Deadlift x 15
Men- Use 225 lbs Women- Use 135 lbs
Mobility Development:
HIM Mobility x 2 Minutes, Duck Walk x 2 Minutes, Dot Drill x 2 Minutes
POST TIME.RESULTS TO COMMENTS: