VAGABOND CROSSFIT WOD-9/26/09
Dynamic Warm-Up: Shoulder Flexibility
Pass Thrus, Half Pass Thrus, One Arm Prone Holds,Y-L Mobility Drills
Strength WOD: Shoulder Press
3-3-3-3-3
Monostructural WOD:
Time Trial: ROW 3000 M
POST TIME/RESULTS TO COMMENTS:
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On push press got up 95 lbs twice and failed on third rep. Rebounded to bag 90 lbs. Should have a good shot at 100 lbs on a one rep max.
Completed 3000M row in 11:35. Goal was sub 11:30.
Tried the white foam rubber thing. I feel like I know how a shirt feels when it gets ironed.