VAGABOND NEWS: I would like to welcome back, AJ Fitz, to the Vagabond Community, as he just graduated from Norwich University, with the hopes of attending Marine Officer Candidate School in the near future. Also, I would like to let everyone know that I talk to our beloved Vagabond, Colin FitzPatrick, on the phone tonight, who just finished Army Boot Camp down in Georgia, where he finished second overall in his fitness regiment. He has adamantly said, that Vagabond CrossFit prepared him very well and will be writing a small write up about his experience down at boot camp and also how CrossFit helped him through his journey. Army Strong Fitz!! You make us all proud!!

Dynamic Mobility Warm-Up:
Inch Worm
PVC Dislocates
Hip Openers
Hip Mobility Circuit

Skill Development Warm-Up: Handstand Push-Up Practice and Handstand Holds
With a Partner, you will perform 20 seconds of Handstand Push-Ups, and then rest 20 seconds… You will continue this for 6 Minutes… Get As Many Handstand Push-Ups as you can during this period… If you cannot perform Handstand Push-Ups at full range of motion or to an abmat, you will hold each handstand for 10 seconds, with 20 seconds of rest for 6 minutes…
Scaling Options:
Handstand Push-Ups x 20 seconds x 20 seconds of rest x 6 Minutes
Handstand Holds x 10 seconds x 20 seconds of rest x 6 Minutes

Workout of the Day:
Row 1000 m
Rest 3:00 Minutes
DB Tabata Push Press
Rest 3:00 Minutes
Row 1000 m

Kevin’s Notes: The 1000 m Row, will be an all out effort, take your 500 m Row Challenge from last week and try to stay within 10 to 20 seconds of that time… So if you rowed a 2:00 minute 500 m row, then I want you to row a 1000 m within 4 minutes and 20 seconds. The DB Tabata Push Press will be 20 seconds on/10 seconds of rest x 8 rounds.
Scaling Options for DB Push Press:
Men- 30 to 35 lbs
Women- 15 to 20 lbs