Climbing Ropes is a great conditioning tool, and also great for grip strength, pulling strength, and coordination!

*Vagabond Class Schedule for Saturday, December 10th @ 7:30 am.*

I. New Hero Workout for Fallen Solidier Overseas and Brief Explanation:
We will be holding the CrossFit Gymnastics Certification this weekend, so class on Saturday and Sunday this weekend will be held at 7:30 am. All people under the Will(Competition) Section of the Programming must be in during the weekend to stay on schedule with the program. Come on in to start your weekend off right, and get a great workout in, by honoring those who gave their lives to protect your freedom. We will be performing the CrossFit Hero Workout called “Wood”. All Phases will be performing the same workout due to time constraint, but there will be level systems set up for the workout. Give a little back and represent all the fallen solidiers of the War in the Middle East, by performing this workout.
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Anthony working the scaled progression of the Rope Climb.

II. Dynamic Specific Prep Warm-Up:
Coaches Option x 5 to 7 Minutes
Dynamic Prep Warm-Up
Review of Movements
III. Lifestyle Phases Strength and Conditioning: “Wood”
A. Fitness Phase:
*Level 1*
5 Rounds for time of:
Run 200 m
10 Burpee to Target
10 Sumo Dead High Pull @ 65/33
10 Thrusters @ 65/33
*Rest 1:00 Minute*
*Level 2*
5 Rounds for time of:
Run 400 m
10 Burpee Box Jumps @ 20/16
10 Sumo Dead High Pull @ 75/55
10 Thrusters @ 75/55
*Rest 1:00 Minute*
B. Will(Competition) Phase:
5 Rounds for time of:
Run 400 m
10 Burpees Box Jumps @ 24/20
10 Sumo Dead High Pulls @ 95/65
10 Thrusters @ 95/65
*Rest 1:00 Minute*
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