"Saturday 9.16.2017 + Workout 2 for Vagabond Throwdown + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, September 16th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, September 16th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, September 16th, 2017: 10:00 am Competition Phase Workout
4. Sunday, September 17th, 2017: 9:00 am to 11:00 am Open Gym
5. Sunday, September 17th, 2017: 10:00 am Sweat Session
6. Sunday, September 17th, 2017: 8:00 am Vagabond Circuit Training Week 2
7. Sunday, September 10th, 2017: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.

2017 Workout 2

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
20 Rounds for time of the following or 40 Minute Time Limit:
Run 100 Meters
12 Hang Power Cleans or Kettlebell Swings
8 Toes to Bar, Knee Raises, or Sit-Ups
4 Burpees or Lateral Burpees
Switch off every round between partners
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
20 Rounds for time of the following or 40 Minute Time Limit:
Run 100 Meters
12 Hang Power Cleans or Kettlebell Swings
8 Toes to Bar, Knee Raises, or Sit-Ups
4 Burpees or Lateral Burpees
Switch off every round between partners
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
“Little Eva”
10 Rounds for time of the following:
Run 200 Meters
15 KBS @ 53/35 lbs
Run 200 Meters
15 Pull-Ups(Chin Over Bar)
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