VAGABOND CROSSFIT WOD-9/21/09
Dynamic Warm-Up: Samson Stretch, Lunges, Hip Flexor Mobility, and Duck Walk
Strength WOD: Clean and Jerk
3-3-3-3-3
Met-Con WOD: “The Ladder” 10-9-8-7-6-5-4-3-2-1 of:
Wall Balls
Sumo Dead High Pull
Power Clean
Men use 95 lbs for SDHP and Power Clean/ Women use 65 lbs for SDHP and Power Clean
POST TIME/RESULTS TO COMMENTS: