VAGABOND CROSSFIT WOD-8/1/09
Skill Warm-Up: Dynamic Stretches and Overview of Fundamentals
Strength WOD: If you missed the strength WOD, from Friday, you will have to make up Shoulder Press, after the Met-Con WOD…
Met-Con WOD: FOR TIME:
25 DB Swings
800 M Run
25 Push-Ups
25 Box Jumps
20 DB Swings
600 M Run
20 Push-Ups
20 Box Jumps
15 DB Swings
400 M Run
15 Push-Ups
15 Box Jumps
10 DB Swings
200 M Run
10 Push-Ups
10 Box Jumps
VAGABOND NEWS: The garage’s hours will slightly changed on Saturday, August 1st, 2009, due to Shane’s bachelor party in the afternoon. The hours will be from 8 am to 1 pm. I will open the garage an hour early to give the Vagabond men some time to get a great workout in and also prepare for the mayhem that will occur during the afternoon and early morning hours of Sunday due to the festivities taking place throughout the day. Congratulations to Shane on his upcoming marriage and it should be a great time…
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