Vigor CrossFit WOD 11.12.2015

Warm up
Tabata
Jumping jacks/squat thrust
Then
with a moderate KB,
complete 3 rounds
8 KB squat clean each arm
1 TGU each arm

Strength
Est 3rm thruster
Use at least 7 sets starting at or above 60%

WOD
3RFT
10 Deadlift 275//185
50 Double under

Extra
50 Strict K2E on the ropes

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