*Workout in Honor of Dawn from CrossFit 508 on Saturday, August 15th*

On July 10th, Dawn was diagnosed with a highly aggressive form of lung cancer.
Although she has been told that a cure is unlikely, Dawn has not once let her determination waiver. She is fighting like hell to stay as strong as possible and is still making wise ass comments (or Ditano-isms) to everyone including her nurses and doctors.

On Saturday August 15, 2015, Vagabond CrossFit will be hosting “Team DT” We invite every client out there to grab a barbell and join us!!!

Make a donation to Dawn’s Page. CLICK HERE TO DONATE.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Group Led Warm-Up:
Push Press + Push Jerk Review
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3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense Tester + Conditioning Tester
A. Deadlift or Trap Bar Deadlift, build to heavy single or as heavy as possible for the day, 12 minute time limit.
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B. 10 Rounds for time of the following:
Airdyne 18 Calories/16 Calories or Assault Bike 11 Calories/9 Calories
9 Burpees
Compare to January 6th + May 20th
B. Fitness Phase
Jerk Intense + Walking Core/Dynamic Core+ Long Aerobic Duration-Tester Week
A. Push Jerk Touch n Go Repetitions, 3 reps x 3 sets, rest as needed between sets.
B1. Single Arm KB Walk, 50 meters right arm, rest 15 seconds, 50 meters left arm x 2 sets, rest 1 minute between sets.
B2. Tabata Sit Ups, 20 seconds/10 seconds x 3 sets x 2 sets, rest 1 minute between sets.
One set is equal to doing 20 seconds of sit ups, rest 10 seconds x 3 times
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C. For Time of the following:
50 Cal Row
40 Wall Balls
30 Toes to Bar
20 Burpees
10 Front Squats @ 155 lbs/105 lbs, 135/85 lbs
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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