VAGABOND CROSSFIT WOD-9/2/09

Skill Warm-Up: Go at your own pace and nail your technique and form on the movements…
15 Push Press(barbell)
15 DB Swings(light weight)
15 Thrusters(barbell)
10 Push Press(barbell)
10 DB Swings(light weight)
10 Thrusters(barbell)
5 Push Press(barbell)
5 DB Swings(light weight)
5 Thrusters(barbell)

MET-CON WOD:
For time:
Row 1000 meters or Run 1 Mile
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters or Run 800 m
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters or Run 400 m
95 pound barbell Thruster, 9 reps
9 Pull-ups

Choose either run or row for your monostructural workout… Choose your weakness and do that during your workout… REMEMBER TO CHOOSE YOUR WEAKNESS… YOU ONLY GET BETTER AT YOUR WEAKNESS, IF YOU PERFORM THAT DURING A WORKOUT!!

VAGABOND NEWS: The gym will open at 10:30 am, as Ross has prior engagements…. So show up at 10:30 am and get ready to get SLAYED!! I will be at the gym by 2:30 pm, so come by then and get your workout in… The gym will still be open from 4pm to 8 pm…

MORE VAGABOND NEWS: I would like to welcome Nick to the Vagabond Community!!! Also, would like to welcome back Melissa, after her month hiatus from her BUSY SCHEDULE!! MICHELLE OBAMA STYLE!!

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