Vigor CrossFit WOD 10.26.2016

Warm Up
: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
:20/:10 x 32 (Rotate through)
Ball Slam (#30/#20)
Swing (24kg/16kg)
Goblet Squat
Push-up

Accessory
FSQ 5×2 OTM

Extra Credit
Lunge: 40’
Push-up: 15
AMRAP: 10 Minutes (Push hard)

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