Vigor CrossFit WOD 11.10.2015

Warm up
general to start trending toward the hips and finishing with good squat instruction. Use points of performance on the wall and squat therapy drills before starting strength

strength

Back squat
5@40%,
3@50%,
3@60%,
2@65,70,&75%,
1 each at 80,84,87,90,&93%

Give 25 mins. That’s 11 sets, 5 of which are nasty heavy. encourage perfect form.

WOD
Partner AMRAP

14 minutes

A-8 shoulder to overhead
B-8 S2OH
A&B 16 air squats each
A and B will alternate who starts each round of S2Oh
Barbell weights 95/65

Extra
1 minute each arm
Light KB arm bar stretch
1 minute each leg
Couch stretch
Nose to knee single leg ham stretch

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