"Mainsite Twin"(12.9.2010)

Aerial View of Box Jumps by some Vagabonds!! Keep Working Hard!

I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Samson Stretch(Open Hip Capsules)
Hamstring Band Stretch
Calf Stretch
Lacrosse Ball Hamstring Release
Quad Stretch(Hip Flexion/Extension)
II. Skill of the Day and Metabolic Conditioning Workouts of the Day:
A. Skill of the Day(Pull-Ups)
1. Kipping Swings
2. Kipping Pull-Ups
3. Butterfly Pull-Ups
B.”Mainsite Twin”(3 Rounds for time):
Row 500 m
15 Pull-Ups
50 Air Squats
15 Pull-Ups
C. “Competitors Scheduled Workouts of the Day”:
A. Deadlift on the Minute, 10 sets of 2 @ 90@ of 1 Rep Max
*Rest 60 seconds between sets and stay at same weight for total of 10 sets.*
B.”Mainsite WOD”(3 Rounds for time):
Run 400 m
15 Pull-Ups
50 Air Squats
15 Pull-Ups
Post Time to Complete to Comments.