"Deadlift and L-Sits"(9.2.2010)

Shoulder Extensions.. Shoulder is Externally Rotated protecting from injury

I. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Hip Openers
Kipping Swings
PVC Dislocates
Switch Spiderman Lunges
Adductor Stretch
Shoulder Mobility Recovery(Bands)

II. Vagabond CrossFit Special Clinics:
1. Pull-Up Clinic(10$), Saturday, September 18th, 2010, 9:00 am-10:30 am
2. Olympic Lifting Clinic(15$), Sunday, September 26th, 2010, 9:00 am-10:30 am

*People have put their names on the board, but please let me know if you are a definite attendee, so we can make proper arrangements for spots available.*

III. Strength WOD and Skill Sets Workouts of the Day:
A. Deadlift, Work up to a Heavy 5 Rep, if you are feeling good, go for a new pr, if not, just work to a heavy 5 rep.
* Compare to February 16th, 2010 and June 9th, 2010*
B. L-Sit on Paralletes x Accumulation of 120 seconds. Make all those seconds count with proper form.

*Big Dawgs Added Bonus*
Muscle-Ups, 6-3-1-3-6, make these unbroken for each set. There must be a turnout for each muscle-up to count as a repetition. Rest as needed between each set completed.

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