Vigor CrossFit WOD 10.5.2016

10/5
Warm-up – General
Jump Rope (Singles or doubles)
Plank
Lunge (in place – Step back)
AbMat Sit-up
:20/:10 x 16 (Cycle through)
Quadruped: Spinal Flexion/Extension
QPED: Trunk Rotation – L
QPED: Trunk Rotation – R
QPED: Transverse Squeeze
:20/:05 x 8 Intervals

WOD
FSQ 1x20RM

Accessory
Annie
Double Under
Sit-up
50, 40, 30, 20, 10 for time

Extra Credit
T2B: 10
HSPU: 10
Alternating OTM 10 Minutes

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