"The Crippler"(7.7.2010)

I. Vagabond T-Shirts Are in!!!

The New Vagabond T-Shirt is in and ready to be sold at the Vagabond Facility. T-Shirts come in all sizes and are 20 dollars for a shirt. All proceeds will go to Steve’s Gym in Camden, New Jersey to fund his at risk inner city youth non profit organization. Please, buy a t-shirt to support a child that is in need of getting off the streets and being in a positive environment.

II. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Inch Worm to Push-Up
Skater Lunge
Hip Openers
Leg Swings
Squat Therapy
Row 500 m

III. Skill Development Warm-Up:
Practice Turkish Get-Ups x 7:00 minutes

IV. Strength WOD(Lower Body)
Front Squat(3-3-3)(Compare to March 13th, 2010)

V. Metabolic Conditioning Workout of the Day:
“The Crippler”
4 Rounds for time of:
Back Squat x 10
Run 400 m

*Scaling Options for Back Squat*
Men @ Bodyweight
Women @ 3/4 of Bodyweight
*Scaled Options for Back Squat
Men and Women: 3/4 Bodyweight, 1/2 bodyweight, or 30 Air Squats… You Choose Your Level…

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