Vigor CrossFit WOD 10.3.2014

Warm up
3 minutes Jump rope
then 3 rounds
15 Squat
10 Light KB snatches
5 Toes through rings

Strength
Floor press + 2-4 hanging chains
1RM
use this format
2×5 @ 25%
4 @ 40%
3 @ 58%
2 @ 74%
1 @ 83%
1 @ 90%
1RM

WOD
12 min ascending ladder w/ partner
Ring push up
Box jump over 24/20
Pull up

Abs-
3×20 Banded sit ups

Extra work (optional)
4×10 DB tate press
4×20 Banded triceps push downs

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