Vigor CrossFit WOD 11.8.2016

Warm Up
Run 40’/Lunge 40’
Run 40’/Bear Crawl 40’
Run 40’/Crabwalk 40’
Run 40’/Inchworm 40’
2 Rounds

Mobilize – Ankles Up (Flossing)
Ankles
Knees
Hips

WOD
SDL 5×10 E3M

Accessory
Burpee Box Jump Over (24”/20”)
Kbell Thrusters (#24/16)
21, 15, 9 for time

Extra Credit
HSPU: 3
Pistol: 6 (1/1 x 3)
AMRAP: 5:00

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