"Dead Burpee"(9.28.2010)

You Okay Mike??

I. Rugged Maniac 5k Challenge:
The Rugged Maniac 5k Challenge will be taking place this Saturday, October 2nd, 2010 in Southwick, Massachusetts. Any Vagabonds who signed up for the race, I would like to meet at Vagabond CrossFit at 8:00 am. I think it will be a good idea for all of us to meet and head up together as a group, so we could go in as a community and represent Vagabond CrossFit. I will take my car up to Southwick, and will probably need one more volunteer to drive up to the race. Anyone who is willing to carpool a few Vagabonds up to the race, it would be greatly appreciated. Please leave comments to comments section, of anyone who is willing to drive up to the race and help Vagabond CrossFit escort a few Vagabonds up to the Rugged Maniac 5K Challenge.
II. Dynamic Mobility Warm-Up:
All Movements 30 seconds on:
Samson Stretch-Left
Jumping Jacks
Samson Stretch-Right
Spiderman Lunge-Left
High Knees in Place
Spiderman Lunge-Right
Good Morning Bodyweight
Pigeon Stretch-Left
Plank Holds
Pigeon Stretch-Right
Mobilization of Hamstrings
Band Stretch, Flexion/Extension

III. Metabolic Conditioning Workout of the Day:
“Dead Burpee”(10 Rounds for time):
Deadlift x 10 @ 155 lbs/105 lbs
Burpees x 7
*The Deadlifts will be performed at lightweight, and meant to go unbroken throughout the 10 rounds. Move as fast as possibly through this workout.*

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