VAGABOND CROSSFIT WOD-7/14/09

Skill Warm-Up: Core Stability- L-Sits, Handstand Holds, Push Up Variants, Hollow Rocks

Strength WOD: Push Jerk 75% 5×3 or 1 Rep Max Output

Met-Con WOD:
5 Rounds for Times of:
400 m Overhead Med Ball Carry
10 Pull-ups
10 Sumo Dead High Pulls

VAGABOND NEWBIE: I would like to welcome Theresa to the Vagabond Family and cannot wait to see some nice results in the future…

















POST TIME/RESULTS TO COMMENTS: