Vigor CrossFit WOD 10.15.2014

Warm up
Coaches choice

Strength
6X4 Barbell Pendlay row @ 70%
6×15 Seated banded lat pull down

WOD
4 RFT
25 Double under
10 Hang to overhead C-135/95, Rx-105/65, Sc-85/55
5 M-up or 5 C2B

Extra/rehab work
3X30 Banded face pull
3X max time hanging or seated leg crossovers

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