"Interval Ballin"(12.23.2010)

Thad has been a welcome addition to Vagabond CrossFit coming all the way from Atlanta!

I. Schedule for the Holiday Week:
Thursday: 9:00 am, 4:30 pm(All Levels), 5:30 pm, 6:30 pm
Friday: 9:00 am and 12:30 pm
Saturday: Closed
Sunday: 11:00 am
*Make sure you are at one of the classes on Friday either 9:00 am or 12:30 pm. We will be doing a special wod called the 12 Days of Christmas, so be there!*
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Shoulder Band Hangs Series
Hamstring Openers Series
Quad Stretch(Hip Flexion/Extension)
Coach B Warm-Ups
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Good Mornings, Work to a 3 Rep Max
B. “Interval Balling”(4 Sets of):
15 Burpees
30 Wall Balls @ 20/14
Rest 1:1 Interval, Rest after each set as long it takes you to complete each set.*
IV. Competitors Schedule Workouts of the Day:
A1. Good Mornings, Work to a 3 Rep Max
A2. Landmines, 3 sets of 8-10 reps
B. “Interval Ballin”
Post Weights Used and Time to Complete to Comments.