"Sunny Days"(3.18.2011)

Ross and Mike's Toes Through Rings! Last Year we had one person do sectionals, this year we bumped up to 12 inside Vagabond CrossFit and 3 more people being trained online as well! Great Job Everyone!
I. Vagabond Help Wanted:
Hey Vagabonds,
The time is coming near and we will be moving the equipment out of the new gym within the next 10 days. I am asking anyone with a truck or trailer, who can help us move some equipment out of the gym and bring over to Easton, it would be greatly appreciated. It does not matter what time you can help out at. If you can bring a truck at 6:30 am or 6:30 pm, any time will do throughout the day. The days we will be moving equipment out of the gym will be Monday, March 28th, Tuesday, March 29th, Wednesday, March 30th, and Thursday, March 31st. If you can help any one of these days, Vagabond CrossFit would be greatly appreciated! Thank You for all your support!
II. Vagabond CrossFit Move-In-Date(Monday, April 4th, 2011):
If we get the help that we are anticipating for during the last week of March, we are looking to open the doors to the new gym in Easton on Monday, April 4th, 2011 for regular scheduled classes. That last week of March will be the determining factor, as what we get moved in and what we get set up. So, the more help Vagabond CrossFit receives in the final move, the faster we can get in the new location, and the faster we will not have to shut down the doors for workouts! So, please send your help Vagabond CrossFit’s Way!
III. Dynamic Mobility Warm-Up:
“Chris Spealler Dynamic Mobility Warm-Up”
90 Degree Quad Stretch(Hip Extension/Flexion)
Shoulder Partner Stretch(Work with a partner)
Calf Stretch(Against Wall)
Coach B Warm-Up(Clean Variation)
IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Power Clean 5×3 (sets across)
Warm-up 5, 3, 1. This workout is 5 sets of 3 reps all at the same weight. The challenge is to find a weight that is tough but doable for all 5 sets. You are missing the point if you increase weight each set.
B. “Sunny Days”( 3 Rounds for time):
Run 400 m
30 Box Jumps
15 Ring Push-Ups
*Level 1*
3 Rounds of:
Run 400 m
30 Box Jumps @ 20/16
15 Banded Push-Ups
*Level 2*
3 Rounds of:
Run 400 m
30 Box Jumps @ 24/20
15 Push-Ups
*Level 3*
3 Rounds of:
Run 400 m
30 Box Jumps @ 24/20
15 Ring Push-Ups
V. Competitors Schedule Workouts of the Day:
A. Back Squat(5/3/1) *Compare to February 18th, 2011*
1st set @ 3 reps( add 10 lbs)
2nd set @ 3 reps(add 10 lbs)
3rd set @ 3 or more reps( add 5 lbs)
B. “Sunny Days” w/ Ring Dips
Post Weights Used and Time to Complete to Comments.