VAGABOND CROSSFIT WOD- 6/14/09

STRENGTH WOD-
Thrusters-
5×5- Go up 5 lbs every set, if you are not struggling with the weight and your form is right on!!

Lunge/Pull/Sit WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

VAGABOND UPDATE AND GARAGE HOURS ON SUNDAY, JUNE 14TH, 2009:
I will be at the gym at 6 am in the morning to about 8 am to run a few workouts for the Vagabonds, so come by and get some useful pull-up and lunge training before I head to Boston for the certification in Nutrition with Robb Wolff. I hope everyone has a great Sunday and I will be coming back with some more useful knowledge in the Paleo/Zone Diet, which will benefit us all in our everyday struggle with eating heatlthy and living a clean lifestyle. Great Job Everyone and Keep up the Good work!!
Here is a great video on how to properly execute the basic air squat, which we entailed in our workout on Saturday morning during our Sandbag Death Trip to Hell!!

TIME/RESULTS TO COMMENTS: