Vigor CrossFit WOD 11.30.2015

Warm-Up (10-12 minutes):

2 Rounds:
10 Squats
10 Russian KBS (24/16)
10 Banded Good Mornings
10 Inchworms

Strength (22-25 minutes):

Back Squat
• Warm-up to 75% of 1RM then:
• 3×6 @ 75%
Then…
• 1 x max reps @ 35-40%

**Please be sure athletes spend sufficient time warming up to 75%**

WOD: 12 Min Ascending Ladder w/ a Partner

Russian KB Swings (32/24)
Box Jumps (30/24)
Wall Balls (20/14)

Start at 1 and increase by 1 each round, partners can work in ABA, BAB format or choose to split reps however they want as the reps increase and rest time increases.

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