VAGABOND CROSSFIT WOD-7/20/09
Warm-Up: Three Rounds for Time for 21-15-9 of:
Ring Dips
Sit-Ups
Knees to Elbows
Strength Day: Max Number of Pull-ups
Met-Con WOD:
3 Rounds for time of:
Run 800 m
Deadlift x 15- Men- 185 lbs/ Women- 95 lbs
Burpees x 12
SandBag Power Clean x 9
POST TIME/RESULTS TO COMMENTS: