VAGABOND CROSSFIT WOD-9/28/09
Skill Warm-Up: Ring Holds 3 x 1 minute- You can come off during that minute, but you must get right back on to complete the 1 minute of holds…
Handstand Holds 3 x 30 seconds….
Strength WOD: Push Press
3-3-2-2-2
Met-Con WOD: For Time:
Squat Cleans x 12
Sit-Ups x 50
Squat Cleans x 10
Sit-Ups x45
Squat Cleans x 8
Sit-Ups x 40
Squat Cleans x 6
Sit-Ups x 35
Squat Cleans x 4
Sit-Ups x 30
Squat Cleans x 2
Sit-Ups x 25
Men- 135 lbs Women- 65-85 lbs
POST TIME/RESULTS TO COMMENTS: