VAGABOND CROSSFIT WOD-7/15/09

Skill Warm-Up: Dynamic Stretches and Mobility Drills

VAGABOND MONTHLY KILLER WOD:

Do The Following For Time:
20″ inch Box Jump x 50
Burpees x 50
Deadlift with Dumbbells x 50
Wall Balls x 50
Foreign Object to be Announced before the WOD for Squats x 50

AHHHH Yes, our monthly killer WOD has approached and it will be a good one. I have not yet announced the foreign object that will be used for our squats, but I will give a hint, as it will take stability and core strength to complete this obstacle in the monthly killer WOD. Good Luck to all the Vagabonds and Get Ready for a possible visit by Pukie…

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