Ryan always the character in the Vagabond Facility doing his best impression of Richard Simmons with his tiny shorts…

Warm-Up: 2 Rounds at steady Pace of:
2:00 Single-Unders
15 Squats
10 m Duck Walk
10 Push Press(45lbs)
10 Kipping Swings

Strength WOD: Rest Day

Tempo/Met-Con WOD:
A1: 10 DB Walking Lunges x 4 sets, rest 60 secs
A2: 12 GHD Sit-Ups x 4 sets, rest 90 secs

Rest 6:00 Minutes

Do the following for As Many Reps as Possible in ten minutes
How many times can you put 95 lbs/65 lbs overhead from ground.

Kevin’s Notes: For the Tempo WOD, choose an approriate weight for db walking lunges… For GHD Sit-Ups, if you cannot perform full range of motion GHD Sit-Ups, go to your physical capability for range of motion… For the Met-Con WOD, Big Dawgs can use 135 lbs/95 lbs for weight… You must start at the ground and finish at overhead for the rep to count.. So for example you can use a full snatch to get overhead or use a power clean into a push press… As long as it goes from the ground to overhead in any way or fashion, it counts as a rep…