VAGABOND CROSSFIT WOD-9/25/09
Skill Warm-Up: 3 Rounds at your own pace:
Medicine Ball Cleans x 10
Push-Ups x 14
Strength WOD: Deadlift
3-3-3-3-3
Met-Con WOD(Courtesy of CrossFit New Hampshire):
“Atlas”
7 Rounds for Time of:
Snatch x 4(45 lbs)
Overhead Squat x 4(45 lbs)
Overhead Lunge x 4(45 lbs)
Abmat Sit-Ups x 21
Post Dynamic Mobility:
Poor Man Leg Curls x 10/ Y-L Mobility x 10/ Cobra Stretch x 10/ Instep Lunge x 10
POST TIME/RESULTS TO COMMENTS:
17:53 for time. Good practice for lifting movements.
17:53 for time. Good practice for lifting movements.