Vigor CrossFit WOD 11.10.2016

Warm Up
Jump Rope (Singles or doubles)
Plank
Lunge (in place – Step back)
AbMat Sit-up
:20/:10 x 12 (Cycle through)
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
3 Rounds

WOD
BP 10×2 OTM

Accessory
CL: (#155/#105) Squat clean is prescribed, PWR CL can be used to scale
Pull-up
21, 15, 9 for time

Extra Credit
Wall Ball: 10 (#20/14)
Bar MU: 3
OTM 10

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