VAGABOND CROSSFIT WOD:9/15/09
Skill Warm-Up: Complete Three Rounds in as few sets as possible:
:30 Second L-Sit Holds
:30 Second Ring Holds
Met-Con WOD:
With a 15 minute time limit:
Run 1 mile
AMRAP Burpees
For this workout you have 15 minutes. Start by running 1 mile. With any time remaining perform As Many Reps As Possible (AMRAP) of Burpees. Burpees are chest to deck and full extension at top with both feet leaving the ground. Post time for the mile.
The New Ring Dip Standards
POST TIME/RESULTS TO COMMENTS: