"Unbroken Mayhem"(8.7.2010)

HardCore Reunion

I. Gym Hours for Saturday, August 7th, 2010 at Vagabond CrossFit:
*Open Gym Time: 8:00 am to Noon(Must show up by 11:00 am to get last class in)*

II. Dynamic Mobility Warm-Up:(All Movements performed for 30 seconds x 3 sets)
Lateral Development
Hollow Rocks
Dead Hangs
Jumping Jacks
Squat to Broad Jump
Samson Stretch

III. Skill Development Warm-Up:
*Each Movement performed for 20 seconds on/10 seconds off x 4 sets*
Front Plank Holds
Rest 30 seconds
Side Plank Holds(Left)
Rest 30 seconds
Side Plank Holds(Right)
Rest 30 seconds
Front Plank Holds on Elbows

IV. Metabolic Conditioning Workout of the Day:(“Unbroken Mayhem”)
For Time:
Start: Run 800 m
1-2-3-4-5-6-7-8-9-10 of:
Unbroken Dumbbell Swings @ 55/35
10-9-8-7-6-5-4-3-2-1 of:
Unbroken Thrusters @ 95/65
Finish: Run 800 m
*You must finish dumbbell swings, before you can move into thrusters during the metabolic conditioning workout of the day. Your goal throughout the workout is to go unbroken on both exercises. After you complete one prescribed amount of reps, you must put dumbbell or barbell down and regroup and start the next set of repetitions.*

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