Vigor CrossFit WOD 11.10.2014

Warm up
Coaches choice

Strength
Bench press @ 70% of 1RM
3X Max reps

WOD
5 RFT with partner (working :25 on/ :25 off)
20 Wall ball
20 Burpee
20 S2OH 75/55
20 Pull up

Extra work
3 X 1 minute Plank
3 X 1 minute bar hold 3-6 inches off chest + hanging bells

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