Vigor CrossFit WOD 10.13.2014

Warm up
Coaches choice

Strength
4 rounds of:
6 seated KB press @ 70%
followed immediately by a max effort of:
dips twice, & push ups twice

WOD
4 RFT
20 KBS 24/16
13 Burpee
6 HSPU

Extra work
3 rounds of
20 KB side bends(per side)
30 Banded tricep push downs

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