Vigor CrossFit WOD 10.2.2015

Warm up
Ten Min AMRAP
1/2 lap run
3 Skin the cat
10 Squat Therapy
15 KBS
15 PVC GM
20 PVC Rotations (10 ea side)

Strength
Strength Totals Day:

Whole Class time
to establish
1 Rep max :
Strict Press
Back Squat
Dead Lift

Warm up Scheme:
2×5 @25%
1×3 @40%
1×2 @58%
1@ 74%
1@ 83%
1@ 90%…

No WOD-

Close class with stretching/mobility exercises

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