"The Harvard Extension"(10.9.2010)

Sean Box Squatting… Increase Flexibility and Range of Motion!

I. Vagabond Team Throwdown Upcoming Date:
Please mark this in your calendar as a date to be at Vagabond CrossFit. Saturday, October 30th, 2010 @ 10:30 am will be another classic partner workout at Vagabond CrossFit. Please, save this date and be ready to work hard alongside your fellow Vagabonds.

Vagabond Halloween Bash Partner Workout
Saturday, October 30th, 2010, 10:30 am

II. Saturday, October 9th, 2010 Vagabond Gym Hours:
Morning Hours:
9:00 am
10:00 am

III. Dynamic Mobility Warm-Up:
Spiderman Lunge
Lunge and Twist
Shoulder Hangs(Band Hangs)
Running Progressions
Butt Kicks
High Knees

IV. “Saturday Sweat Fest” Workout of the Day”:
A. Skill Work: Kipping Swing
B. “Harvard”(21-15-9 of):
Hang Power Cleans @ 115/75
Knees to Elbows
*Rest 3:00 Minutes*
C. “The Extension”(9-15-21 of):
Push Press @ 115/75

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