Vigor CrossFit WOD 10.30.2014

Warm up
Coaches choice

Strength
Over head squat
12 x 2 @ 65-70%

WOD
7-14-21-14-7
Box jump C-30/24, Rx-24/20, Sc-20/16
KB swing C-32/24k, Rx-24/16k, Sc-16/12k
Wall ball

Extra
1 min Plank/60 Low leg lift
50 sec plank/50 low leg lift
40 sec plank/40 low leg lift
30 sec plank/30 low leg lift

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