VAGABOND UPDATE: Ross and Myself will be at the gym by 8:30 am this morning.. I will stay in the gym later than 11:30 and basically will stick it out until snow starts to get worst… We will not be open till 8 pm tonight.. So try to get in by 8:30 am to 2:00 pm or just call me…

14 Year-Old Tim is Getting Much Stronger…

Warm-Up:3 Rounds at Steady Pace of:

Row 250 m

Coach B Warm-Ups: 1 Time through of:(Use Barbell)

Up and Down x 3

Elbows High and Outside x 3

Muscle Clean x 3

Power Cleans x 3

Squat Cleans x 3

Front Squats x 3

PVC Dislocates x 15

Duck Walk x 10 m

Strength WOD: Rest Day

Met-Con WOD:

Buy-In- Max Push-Ups x 1 set

Rest 3:00 Mins

For Time of the Following Movements:

10 Squat Cleans

50 Sit-Ups(Anchored)

8 Squat Cleans

25 Sit-Ups(Anchored)

6 Squat Cleans

50 Sit-Ups(Anchored)

4 Squat Cleans

25 Sit-Ups(Anchored)

2 Squat Cleans

50 Sit-Ups(Anchored)

Rest 3:00 Mins

Buy-Out- Max Push Ups x 1 set

Kevin’s Notes: Start the workout with the buy-in by going for 1 set of Max Push-Ups. Then Rest 3:00 mins, and complete workout. After workout is complete, rest 3:00 mins and do another max set of push-ups. Guys will use 95 lbs for squat cleans. Gals will use 65 lbs. If you are a Big Dawg Guy, use 135 lbs for squat Cleans. If you are a Big Dawg Gal, use 95 lbs for squat cleans. Sit-Ups will be done anchored, meaning feet hooked to something.

Scaled Version: If you have not yet mastered the first pull of the clean, perform hang squat cleans to substitute for deck squat cleans. However, during warm-up, concentrate on form and technique during Coach B Warm-Ups..