Vigor CrossFit WOD 1.25.2016

Warmup: 12 min

2 min singles

With a partner….

20 partner wall-balls
40 box jumps
30 partner wall-balls
30 box jumps
40 partner wall-balls
20 box jumps

Strength: 20 min

Back squat

60% x 12
65% x 8
70% x 4
75% x 2
80% x 2 x 2

WOD: 16 min partner AMRAP

10 burpees
10 front rack lunges (95/65)
10 pull-ups

Road to the Open
If you haven’t done this weeks workout, and 7 of you haven’t, DO IT! it takes 9 minutes and score sheets are in the office. Ask coach on duty to get you a sheet and to set clock.
Other wise grab your jump rope immediately following WOD and get 5 full minutes in. Shoot for 750-1000 jumps!
Prep your food! Stay on your BMR target for caloric intake, and make sure you’re getting your protein in!!

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