"Vagabond Team Workout(Samurai Showdown)"(11.25.2011)

 *The Vagabond Thanksgiving Workout*

Vagabond Turkey Throwdown Group! Great Job Guys on the workout and taking a little extra time out of your day to come in and hit a physically tough workout, but also a mentally tough workout as well! Big up Respect to you all!

I. Vagabond CrossFit Schedule for Friday, November 25th, 2011:
10:00 am Class Time and Team Workout, Come in and work with your fellow Vagabonds to complete a team workout with a partner!

II. Vagabond CrossFit Team Conditioning Workout:
A. With a partner complete 4 Rounds of 5 Minute AMRAPs of the following:
1. Partner One will complete the following as other team member rests:
3 Rounds of:
7 Thrusters
7 Sumo Dead High Pulls
2. Partner Two right after their team partner completes the first part of workout will complete as many reps as possible of Vagabond Man-Makers with the remaining time left over from the 5 Minutes.
3. There will be a one minute rest period between each set.
4. Your score will be the total amount of Vagabond Man Makers completed during your time during AMRAPs.
5. Weights and Levels will be assigned to each team before the workout is started.
*Level 1*
Thrusters @ 65/45 and KB Sumo Dead High Pull @ 55/35 and Standard Vagabond Man Makers
*Level 2*
Thrusters and Sumo Dead High Pulls @ 75/55 and Vagabond Man Makers @ 25/15
*Level 3*
Thrusters and Sumo Dead High Pulls @ 95/65 and Vagabond Man Makers @ 30/20
Thrusters and Sumo Dead High Pulls @ 105/75 and Vagabond Man Makers @ 35/25
6. The Vagabond Man Maker will be reviewed during the warm-up.
7. Remember, this is a team workout, so we want to have fun, and build community! Work alongside your partner, and cheer them on!

*The Muscle Up Progressions Phases*

First Stage- Prep

Phase 2- The Grip

Phase 3- The Kip

Phase 4- The Drive Through

Phase 5- The Finish

Post Total Amount of Repetitions Completed by Team.