VAGABOND CROSSFIT WOD-9/11/09
NEVER FORGET!!!
Skill Warm-Up: Hip Mobility Drills
Strength WOD: Handstand Holds x 3 max reps(If you cannot perform Handstand Push-Ups, Do Handstand Holds x 3 max TimeFunctional Met-Con WOD:
3 Sandbag Cleans
then perform the following for 3 Rounds:
5 Handstand Push-Ups/10 Pull-Ups/15 Good Mornings
This constitutes for 1 Round…
POST TIME/RESULTS TO COMMENTS:
Hey Kevin,
Looks like you guys are doing an awesome job out there! Keep it up! Sorry I haven’t been good at keeping in touch but we just moved our facility and it has taken all of my free time. Thanks for the shout outs and any time you want to use my blog content it’s yours-I know that I use other folks stuff and resources all the time! I can’t take credit for the 168 post because I found that through a meandering affiliate search-saved it, used it when it fit, and now couldn’t remember for the life of me where it originated. Ha!
Anyway-I hope you and any of your athletes that could make it can come out to the Cape for a WOD one of these days. Again keep up the great work,
Mark Lee