"Squat and Row"(11.12.2011)

The 9 am class representing our Veterans Day very well! Great Job to Everyone!

*Vagabond CrossFit Yoga Class this Saturday, November 12th @ 10:15 am*

*Regular Class Time on Saturday, November 12th @ 9:00 am*

*Vagabond Potluck Gathering this Sunday, November 13th @ 3:00 pm. Bring your children, friends, and family to this get together and have some great Paleo Friendly Food!*

Dave reppin the branch of service he served during his early years! Thanks Dave and to all the Veterans of Vagabond CrossFit!

I. Dynamic Specific:
4 to 5 Minutes of Zone 1 Work:
Inch Worms
Lunge Complex
Toe Touches
then 3 Rounds of:
5 Strict Chin-Ups
7 Push-Ups
10 Air Squats
II. Dynamic Mobility:
90 Degree Quad Stretch
Front Rack Position Stretch
III. Conditioning Workout:
“Squat and Row”(5 Sets of the following movements):
12 Squat Cleans @ 135/95 lbs
Row 500 m
*Rest 3:00 Minutes between sets.*
*Level 1*
5 Sets of:
12 Hang Squat Cleans @ 75/45
Row 300 m
*Level 2*
5 Sets of:
12 Squat Cleans @ 95/65
Row 400 m
*Level 3*
5 Sets of:
12 Squat Cleans @ 115/80
Post Total Time to Comments.