"Super Saturday"(2.5.2011)

Susan in the progression of a scaled muscle-up!
[slideshow]
I. Vagabond CrossFit Team Competition Update:
Vagabond CrossFit will now be sending two teams to the Competition being held at Charles River CrossFit in Needham, Massachusetts next Saturday, February 12th, 2011. All Vagabonds are welcome to come and cheer on their Vagabonds. I visited up at Charles River CrossFit today to see my two friends, Melissa and Eric, and their spot is aweseome. Come by and Support your Vagabonds!
II. Schedule for Saturday, February 5th, 2011:
9:00 am and 10:00 am class times
III. Metabolic Conditioning Workouts of the Day:
A. “Super Saturday”(Due the following for time):
Thrusters x 21 reps
Barbell Side Hops x 100
Thrusters x 15 reps
Barbell Side Hops x 75
Thrusters x 9 reps
Barbell Side Hops x 50
*A barbell side hop rep consists of back and forth counting as 2 reps.*
*Level 1*
Thrusters @ 75/45
*Level 2*
Thrusters @ 95/65
*Level 3*
Thrusters @ 115/80
IV. Competitors Schedule Workouts of the Day:
A. Rest Day or Come in to make up a workout you missed during the week.
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