Vigor CrossFit WOD 10.6.2014

Warm up
Coaches choice

Strength
Bench press
5×2 @ 85% followed IMMEDIATELY by
5 Single arm KB floor press @ 60-65%
To be done as a superset

WOD
5 RFT
7 Push press C-155/115, Rx-125/85, Sc-85/55
7 Bent over BB row with same weight
7 C2B pull up
10 Burpee

Rehab work, optional after class
3×20 each:
-GHD sit up
-Banded lat pull down
-Banded tricep extension

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