"Sorry Ms. Jackson"(9.7.2011)

Bear Crawls!

*Vagabond CrossFit Gymnastics class will be @ 5:35 pm on Wednesday, September 7th, 2011(Work those Skills!)*

*Please, Check the new Fall Schedule for the Class Times: Click Here.*

*Wednesday, September 7th Class Schedule: 730 am, 9:00 am, 12:00 pm, 4:30 pm, 5:35 pm, and 6:35 pm* 

Dave feeling it after the Team Workout!

I. Dynamic and Mobility Prep Warm-Ups:
A. Coaches Option x 5 to 7 Minutes
B1. Inch Worm Complex
B2. Lunge Complex
B3. 1 Way Shoulder Distraction(Shoulder Prep)
II. Strength and Conditioning Workouts of the Day:
A. Push Press, 5 sets of 3, climbing sets
*Compare to June 27th, 2011*
B. “Sorry Ms. Jackson”(For Time of the following movements):
Row 800 m
Thrusters x 30 reps @ 115 lbs/80 lbs
Run 800 m
*Level 1*
Thrusters @ 85/60
*Level 2*
Thrusters @ 95/70
*Level 3*
Thrusters @ 115/80
Post Weights Used and Time to Complete to Comments.