Vigor CrossFit WOD 11.7.2014

Warm up
Hips and mobility

Strength
Dead lift middle stance
7×2 at 80% of 1RM + 3-6 chains

WOD
3 RFT
40 low box jump 8/12″
21 KBs 24/16
12 Pull up

Extra
3-4 rounds
20 banded good mornings
20 reverse hyper

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