"Listen to Me Bro"(10.26.2011)

These guys love their Mobility before their workout and they look HUGE doing it!

 *Vagabond CrossFit Gymnastics Class on Wednesday, October 26th @ 5:35 pm (Work those Skills)*

I. Dynamic Specific:
5 to 7 Minutes of the following:
Lunge Complex x 10 m
Skater Squats x 10 m
Inch Worms x 10 m
Superman Holds x 10 reps x 2 second hold @ top
II. Dynamic Mobility:
1 Way Shoulder Stretch
Partner Shoulder Stretch w/ PVC Pipe

Some of the Vagabond Ladies hitting the Bear Complex!

III. Strength and Conditioning Workouts:
A. Find your Max Body Rows, Strict Banded Pull-Ups, or Dead Hang Pull-Ups
B. Weighted Pull-Ups, 3-3-3-1-1-1
*Level 1*
Negative Pull-Ups
*Level 2 *
Weighted Negative Pull-Ups
*Level 3*
Strict Pull-Ups
Weighted Pull-Ups
C. “Listen to me Bro”(5 Rounds for time):
Run 400 m
Percentage of Max Ring Row, Strict Banded Pull-Up, or Dead Hang Pull-Up x repetitions
*Level 1 Percentage*
*Level 2 Percentage*
*Level 3 Percentage*
*Advanced Percentage*
*Rules of Percentage Workout: If Mike gets 10 strict pull ups for his max dead hang, and then chooses to do advanced for percentage training @ 50%, then he will complete 5 repetitions for his workout repetitions.*
Post Weights Used and Time to Complete to Comments.