Vigor CrossFit WOD 10.19.2016

Warm-up – General
Run 40’/Lunge 40’
Run 40’/Bear Crawl 40’
Run 40’/Crabwalk 40’
Run 40’/Inchworm 40’
2 Rounds
Warm-up – Mobility/Stability
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
3 Rounds

WOD
KBSN: 1/1 x 5 – 10 reps (24kg/16kg – with rotational change)
Goblet Squat: 12
Push-up: 15
4 Rounds for time

Accessory
OHS 5×3 E3M

Extra Credit
With time remaining
Rotate with a:
Partner – Row 250/15 burpees
Team of 3 – Row 250/15 burpees/15 Plate press sit ups (15/25)
Team of 4 – Row 250/15 burpees/15 plate press sit ups/5 skin the cats (strict if possible)

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