Row/Push/Gym/Swing

VAGABOND CROSSFIT WOD-11/20/09

Make Sure you are at Vagabond on Saturday by 10:00 am for your Workout… It will be a good one…

Warm-Up:Complete at own Pace:
Run 400 m
Samson Stretch x 10
Fundamentals x 10

Skill Development:
Back Extensions x 20
Hip Extensions x 20

Strength WOD: Front Squat 3 x 5

Met-Con WOD: 5 Rounds for Time of:
Row 250 m
Handstand Push-Ups x 7
Knees to Elbows x 15
DB Swings x 21
Men-45-55 lbs/ Women-25-35 lbs


POST TIME.RESULTS TO COMMENTS: