Vigor CrossFit WOD 10.17.2016

Monday 10.17
Warm-up – General
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds
Warm-up – Mobility/Stability
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
4 Rounds

WOD
Burpee Box Jump Over: 5 (24”/20”)
Swing: 10 (24kg/16kg)
AbMat Sit Up: 15
AMRAP: 3:00 Rest 1:00
5 Rounds

Accessory
FSQ 10×3 OTM

Extra Credit
30 Seated hurdle jumps for completion
*sit on a box below parallel and jump over a hurdle at a very challenging height, repeat.

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