Skill Warm-Up:
Turkish Get-Up

Strength WOD-
Push Jerk Max-

Met-Con WOD-
5 Rounds for Time of:
15 Medicine Ball Cleans
15 Parallete Push-Ups
400 m Run

NEWBIE UPDATES: I would like to welcome Ellen and Mike to the Vagabond Community. They were introduced to the first eight fundamentals and hit hard with a little “Bottom to Bottom Tabata.” They did a great job and really excited to see their progress.

Nutrition Update: Some of the Vagabonds are really interested in starting the Paleo Diet and today put a few of them on a plan and gave them a grocery list of what to buy and what to stay away from. Soon, we will be having a 30 Day Paleo Challenge, to see who drops the most weight and to see some sick results in their performance.