Vigor CrossFit WOD 10.13.2016

Warm-up – General
Jump Rope (Singles or doubles)
Plank
Lunge (in place – Step back)
AbMat Sit-up
:20/:10 x 12 (Cycle through)

Quadruped: Spinal Flexion/Extension
QPED: Trunk Rotation – L
QPED: Trunk Rotation – R
QPED: Transverse Squeeze
:20/:05 x 8 Intervals

WOD
Cindy

Accessory
P 10×2 OTM

Extra Credit
Pistol 1/1 x 10 (20 Reps) w/#20 Vest
Bar MU: 7 w/Vest
10 Rounds for completion *
*vest is optional

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