Vigor CrossFit WOD 11.17.2014

Warm up
Coaches Choice

Strength
Floor press 1RM

3X Max push ups

3X8 Single arm KB press (heaviest)

WOD
12-9-6
OHS C-135/95, Rx-115/85, Sc-95/65
M-up (6-4-2)
or
C2B Pull ups

Extra work
3X25 Sit up to straddle
3X40 Banded tricep push down

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