Vigor CrossFit WOD 11.2.2016

Warm Up
Run 40’/Lunge 40’
Run 40’/Bear Crawl 40’
Run 40’/Crabwalk 40’
Run 40’/Inchworm 40’
2 Rounds
Then
QPED Pointer (Contralateral) Static
QPED Pointer (Contralateral) Static
QPED Pointer (Contralateral) Dynamic
QPED Pointer (Contralateral) Dynamic
:20/:05 x 8 Intervals

WOD
BSQ 1×20 RM

Accessory
Lunge 40’ (2 x 16/12 kb – High Carry)
Burpee: 10
Lunge 40’ (Low Carry)
Thruster: 10 (with same KB)
AMRAP: 15 Minutes

Extra Credit
Wall Ball (#20/14)
:20/:10 x 8

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