Some Fellow Vagabonds, cheering on another Vagabond during their 500 m Row Challenge…

VAGABOND NEWS: Congrats to John on his OPT BIG DAWG CHALLENGE, by putting up some impressive numbers during his three workouts… On the third workout, he got top 15 out of about 150 competitors…
Third WOD: For Time:
50 Chest 2 Bar Pull-Ups
50 Burpees
Time: 5:31
Great Job John and a great stepping stone towards the Sectionals in March…

More VAGABOND NEWS: I will not be in the Vagabond Facility this weekend, as I will take the trip down with Jared to King of Prussia CrossFit in Pennsylvania to attend his Level 1 Certification… However the gym will be open and the workouts will be run by another trainer, so come on in and get it down…
Schedule for Friday, Saturday, and Sunday…
Friday Jan 29th- Open Gym Time: 5:00 pm to 8:00 pm
Saturday Jan 30th- Open Gym Time: 9:00 am to 1:00 pm and 4:00 pm to 6:00 pm

Warm-Up: 3 Rounds at own Pace:
250 m Row/ 5 Handstand Attempts/ Angry Gorilla Walk x 20 m/ 5 Handstand Attempts

Skill of the Day: GHD MACHINE- Back Extensions, Hip Extensions, and Hip/Back Extensions

Strength WOD: Box Squat 3-3-3-3-3 @ Tempo 3102

Met-Con WOD: 5 Sets for Total Reps:
DB Hang Squat Clean x 1:00 min
Burpees x 1:00 min
Rest 2:00 mins between each Round

Kevin’s Notes: DB Hang Squat Clean will be performed by Guys with 30 to 40 lbs dumbbells. Gals will use Dumbbells between 15-25 lbs. Burpees will be performed with chest touching deck at the bottom, and hands must be clapped over head at the top of position..