VAGABOND CROSSFIT-9/17/09
Skill Warm-Up:
Samson Stretch x 10(5 each side)
Run 400 m
Pigeon Holds x 10(5 each side)
Run 400 m
Strength WOD: Overhead Squat
3-3-3-3-3
Met-Con WOD:
4 Rounds for Time of:
10 Thrusters(Men-95 lbs/Women-65 lbs)
15 Pull-Ups
20 Box Jumps
25 Sit-Ups
30 Double-Unders or 70 Single Unders
POST TIME.RESULTS TO COMMENTS: