Jared trying to finish that last repetion of Ring Dips… Just a Big Props to Jared for his last 10 months of hard work… He came to less than a year ago, as solely a LSD Guy, and had never touched a barbell before in his life… He has astonished me with his progression in his strength and his overall determination to better himself as an overall athlete.. We were talking about his strength numbers and also his running time trials.. Last year he pulled 250 lbs for his deadlift.. Less than a week ago, he pulled 375 lbs for his deadlift, and still is running a 5:18 mile… That is just one stat of data, but still pretty damn impressive!!

Newman sweating out his last repetition…

Dave Pr’ing on His Deadlift… PR’s have been the protocol at Vagabond CrossFit

Dynamic Mobility Warm-Up:
Spiderman Lunge
Butt Kicks
PVC Dislocates
Broad Jumps
Inch Worm
Kipping Swings

Strength WOD: Upper Body:
Bench Press- Ten Minute Time Limit to Establish a 1 Rep Max(4 Max Attempts)(Compare to May 14th, 2010)

Metabolic Conditioning WOD:
“Push/Pull Water Simulation”
4 Rounds for time of:
Row 500 m
Dumbbell Push Press x 15

Scaling Options for Dumbbell Push Press:
Men: 35, 40, 45, 50
Women: 20, 25, 30, 35