Vigor CrossFit WOD 11.18.2014

Warm up
Coaches Choice

Strength
Back box squat
5X5 @ 70% of 1RM (box below parallel)

WOD 1
Death by wall ball
start at 9*

WOD 2
10 min AMRAP
1 HSPU
2 Squat clean C-135/95, Rx-115/85, Sc-95/65
3 Burpee

*incentive- For every round of “death by” workout completed beyond 5, you get to take 1 minute off the AMRAP in WOD 2

Extra work
3X20 Kipping L sit from rings
3X15 GHD sit ups

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