Vigor CrossFit WOD 10.4.2016

10/4
Warm-up – General
Run: 400M
5min of Cindy (Easy Pace – Warm-up)
Quadruped Crawl
Hand Stand Hold
Hollow Rock
:20/:05 x 9 Intervals

WOD
DL 10×2 OTM

Accessory
Run: 400M (Scale, run 200)
FSQ: 15 (#155/#105) (Scale 115/75)
HSPU: 15
3 Rounds for time

Extra Credit
Swing ladder ascending and then descending weight – :20/:10 x 16

Leave a Reply

Your email address will not be published. Required fields are marked *