VAGABOND CROSSFIT WOD-7/29/09
Warm-Up- Agility Ladder
MEBB WOD: Lower Body- Back Squat- 5-5-5-3-3-3
Met-Con WOD:
Row 2K
then do the Following:
5 Rounds for Time of:
10 Sumo Dead High Pulls
10 Burpees
POST TIME/RESULTS TO COMMENTS:
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hahah the hams shirt….i he was holding it not me
i did the make up day due to being in the vineyard yesterday. Bk squat 555333 135 165 185 215 225 245 (f)
then row 2k with no rest do 5 rounds 10 SDHP and 10 Burpees
16:57