Vigor CrossFit WOD 1.7.2016

Warm up – 10 junk yard dogs then line work / lunges stretch, 3 squat long jumps, side lunge stretch, 1/2 inch worm 1/2 crab walk

Strength 3 rounds / 6 stations 1 minute each 10 second between stations and 1 minute rest between rounds

BB hip bridges
Banded legs curls
Banded tricep push downs
BB box step ups
Banded pull a parts
Plate hops

WOD
Wod partners 10 rounds
10 WB
4 shuttles with WB
10 T2B

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