Vigor CrossFit WOD 10.14.2014

Warm up
Coaches choice

Strength
Back squat
after a thorough warm up
7 X 1 @ 90-93%

WOD
4 RFT
40 Walking lunges
40 Mountain climbers
3 Ground to over head C-195/135, Rx-155/105, Scale-125/85, Scale 2-95/65

Extra work
3 rounds of:
10 Strict T2B or Toes thru rings
12 Bulgarian lunges per leg

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