Kettlebell Swing with Head Popping Through and Ears Showing!!

I. Vagabond Olympic Lifting Clinic Session 2:
Vagabond CrossFit will be offering another Olympic Lifting Session on Saturday, November 20th, 2010 @ 4:00 pm. This Clinic will be going over the Olympic Lift of the Clean and Jerk. If you want to improve on your Clean and Jerk, then this is a must attend event. The first Olympic Lifting Clinic for the Snatch was a complete success. Ask other Vagabonds who attended the first Olympic Lifting Clinic, and see what they have to say. The cost of the clinic will be only 15$ and run for 1 hour and 30 minutes.

II. Dynamic Mobility Warm-Up:
High Hamstring Stretch
Pull-Up Hang(Straight Back and Rigid Frame)
Front Rack Position Mobilization
Hollow Rock Position x 1:00 Minute x 3 sets
Lunge Complex
Skill Jump Rope x 3:00 Minutes

III. Vagabond Challenge, Tempo Strength WOD, and Metabolic Conditioning Workout of the Day:
A. Max Box Jump: 8 Minutes to Establish a 1 Rep Max Box Jump
B. Front Squat, 5 sets of 2, @ Tempo 22×2
C. “Anguish”(1 Round for time):
Run 800 m
100 Double-Unders
50 DB Squat Cleans @ 35/25
25 Burpees
Run 600 m
300 Single-Unders
50 DB Squat Cleans @ 30/20
25 Burpees
Run 400 m
200 Single-Unders
35 DB Squat Cleans @ 25/15
20 Burpees
Post Height, Weights, and Time to Complete to Comments.