Vigor CrossFit WOD 10.18.2016

Warm-up – General
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds
Warm-up – Mobility/Stability
QPED Pointer (Contralateral) Static
QPED Pointer (Contralateral) Static
QPED Pointer (Contralateral) Dynamic
QPED Pointer (Contralateral) Dynamic
:20/:05 x 8 Intervals

WOD
Ball Slam: 21
FSQ: 15 (#155/#105)
C2B: 9
3 Rounds for time

Accessory
SDL 5×12 E3M

Extra Credit
HPSN + OHS – OTM 10 Minutes – Work up – Land the PSN and flow into the OHS with no foot adjustment – only as heavy as technique allows.

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