Vigor CrossFit WOD 1.15.2015

Warm up
Squat progression
120′ Spider lunges
120′ Bear crawl
20 Burpees

WOD 1
9-15-21-15-9
Wall ball
KB swing

Strength
Dead lift
2X8 @ 60%
2X5 @ 70%
1X3 @ 80%
1X2 @ 85%
1X1 @ 90%

WOD 2
Descending ladder
from 10–1
Burpees
finish each set of burpees with 10 Double unders

Extra
3X20 (or max)
Ab fallouts

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