Their Off and Running at Vagabond!!

VAGABOND SUPPORT NEEDED: One of our own will be competing in OPT’S Big Dawg Challenge on Saturday throughout the day… John is training for the CrossFit Sectionals in March, and has been following OPT’S Training Program.. On Saturday Morning and Afternoon he will be competing in a internet competition against hundreds of other potential athletes at the CrossFit Sectionals and CrossFit Games… Support will be needed to cheer him on as he takes on THREE grueling Workouts throughout the day…

Warm-Up: 3 Rounds at Own Pace
Row 300 m
Bridges or Wall Walks x 5
Jump Rope x 90 seconds

Skill of the Day: Handstand Holds x Total of 2 Minutes
Shoulder Opening Drills

Strength WOD: Front Squat 5-5-5-3-3-3

Met-Con WOD:
A: Muscle Ups or Muscle Up Progressions 5 x 3- Rest 60 seconds
B: DB Swings x 15 x 3 sets- Rest 60 seconds

Rest 5:00 mins

AMRAP 10 Minutes of:
Pull-Ups x 7
Handstand Push-Ups x 5