Vigor CrossFit WOD 11.11.2016

Warm Up
Row: 500M
30/20/30
Then

Bar Arm + Turkish Get Up + Windmill
AMRAP 5 Minutes for perfect technique (Choose loading)

WOD
RDL 1×20 RM

Accessory
With a partner
Run: 400 together
FSQ: 40 (#75/#55)
S2O: 30
MU: 20 (Or C2B)
3 Rounds for time

Extra Credit
Swing: 12 (#32/24)
OTM 10

Leave a Reply

Your email address will not be published. Required fields are marked *