VAGABOND CROSSFIT WOD-8/14/09

Skill Warm-Up: PLANK HOLDS
4 Rounds of 20:10 x 4 of the following:
Prone Plank Holds
Left Plank Hold
Right Plank Hold

MEBB WOD: Back Squat: 3-3-3-1-1-1

MET-CON WOD:
“Don’t Push Me”
3 Rounds for Time of:21-15-9
400 m Run

Push Jerk(70% of 1 rep max)
Box Jumps

VAGABOND NEWS:
I just received an email from Gregg Arsenuk from CrossFit Montclair about a seminar of how to better prepare your CrossFit Gym and how to meet the needs of your clients. This is a great idea and will run at this opportunity to learn some valuable information. The seminar will take place on Sunday, Novemeber 15th, 2009 down at Montclair, New Jersey… If you have any suggestions how to make our gym better and how to make the CrossFit Community better as well…







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