Vigor CrossFit WOD 1.11.2016

Monday
Warm up
Partners alternate and combine for
20 Kneeling med ball throws 20ft
30 Empty bar Curtis P’s
40 Med ball bear complex with ball toss to partner to complete each rep

Strength
Front squat
after adequate warm up….
3-3-3-3-3-2-1
first 2 sets @70%
next 2 @75%
last set of 3 @ 80%
set of 2 @ 85%
set of 1 @ 90%
…If you’re feeling it and time allows, go for max. Max attempt is not required though.

WOD
Grace
30 Clean and jerks @ 135/95

Mobility
4 minutes of hip and back static or partner assisted stretching

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