VAGABOND CROSSFIT WOD-8/19/09
Skill Warm-Up: Dynamic Stretches and 4×400 m Sprints with Pose Form
Strength WOD: Weighted Pull-Ups: 5×3, if you cannot do weighted pull-ups, then perform max reps x 3
Met-Con WOD: “Broken Grace” Courtesy of CrossFit New England
3 Rounds for Time of:
10 Clean and Jerk
400 m Run
POST TIME/RESULTS TO COMMENTS: