Vigor CrossFit WOD 11.21.2014

Warm up
Coaches choice

WOD 1
20-15-10-5
Wall ball
KBs
Box jump

Strength
Dead lift 1RM
Athletes choice of stance

WOD 2
40 Double under
15 Thruster 95/65
15 KBs 24/16
30 Double under
12 Thruster
12 KBs
20 Double under
9 Thruster
9 KBs

Extra work
100 Barbell side bends each side

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