Vigor CrossFit WOD 10.12.2015

Monday 10-12-15

Warm up:

6 min amrap

60 single jump rope
10 medicine ball cleans
15 banded good morning

Strength: 20-25 minutes. Please make sure people are warming up not just slapping on weight. Moderate weight today.

Sumo DL
Warm up to 75% 1rm

Then…
7X3 @ 75% 1RM

WOD:
14 min partner amrap

10 box jump
8 DL comp. 265/205. Rx. 225/155 scale 155/95
6 bar over burpee

Extra: accumulate 2 min plank hold.
Then…
3×20 reverse hyper

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