"Car Bomb Part 2"(12.6.2010)

Brooke is with us for a month before she leaves for the United States Marine Corps for Basic at Paris Island, South Carolina! Work Hard the Next Month Brooke!

I. Vagabond Christmas Party:
Just another reminder to all Vagabonds that Vagabond CrossFit will be having its Christmas Party on Saturday, December 18th, 2010 @ 7:00 pm. All family, friends, and any CrossFitters are welcome. Food Donations and Beverages are strongly encouraged for this party, so bring whatever you want! Let’s have a jolly ole time in the Vagabond Facility!
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Unglue Those High Hamstrings Prep
Shoulder Mobility(Band Prep)
Squat Series Opener
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Shoulder Press, 1-1-1-1-1, Rest 1:30 between sets
*Compare to March 29th and August 27th.*
B. “Car Bomb Part 2″(AMRAP 15 Minutes):
4 Burpees
6 Kettlebell Swings @ 55/35
8 Pistols(Alternating Legs)
*Pistols can be scaled to the following options. Pistols can be done holding a pole, holding a kettlebell, or down to a box.*
Post Weights Used and Number of Rounds Completed to Comments.