Vigor CrossFit WOD 10.7.2014

Warm up
Coaches choice

Strength
Front squat
6×2 @ EITHER
80% of 1RM
or
50% of 1RM + 25% hanging bells

WOD
5 RFT
9 Dead lift/9 Box jump
Choose your weight/box height
Men Rx 225/24″ Women Rx 155/20″
275/16 215/12
255/20 175/16
195/30 145/23
175/34 130/26
155/38 115/30

Rehab work optional, after class (RECOMMENDED)
3×20 Reverse hyper/ KB good morning super set
3×1 min plank

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