Killer Job Today by all the Vagabonds…

Warm-Up/Skill Development: Coach B Warm-Ups
Down and Up x 10
Elbows High and Outside x 10
Muscle Snatch x 10
Snatch Lands x 10
Snatch Drops x 10
Overhead Squat x 10
All done with Barbell!!

Buy-In: Max Plank Holds on Elbows…

Strength WOD: Rest Day

Met-Con WOD/Shuttle Run
3 Rounds of the following:
Shuttle Run 30:20 x 6 Rounds
Rest 20 seconds before you do your 5 sets of the following:
then do 5 rounds for time of:
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 1:00 Minute before doing shuttle run again

Kevin’s Notes: The following workout is done by the following. You will do a shuttle run of 30 seconds on/20 seconds off x 6 rounds.. You then rest 20 seconds and do 5 rounds of 5 pull-ups/10 push-ups/15 squats for time.. You will rest 1:00 Minute and do all over again for a total of 3 rounds…