Vigor CrossFit WOD 11.19.2014

Warm up
Coaches choice

Strength
15X3 Push ups (+band where possible)

Establish a 5RM Push press

WOD
6 RFT
5 Pendlay rows at PP 5RM
5 Box jump 30/24
5 Chest to bar pull up

Extra
4 rounds
20 Low banded rows
20 Seated banded lat pulls

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