Vigor CrossFit WOD 12.1.2014

Today is the 4 year anniversary of VCF’s opening date. Thank you all!

Warm up
coaches choice

Strength
7 Rounds of
2 Front squats @ 85% followed immediately by
8 Box step ups at 30% on each leg

WOD
100ft Walking lunge
40/30 Push up
50 Double under
25 K2E
40 Box jump 24/20
25 Front squats 75/55
25 Pull up
50 Sit up

Extra
3 Rounds of
30 Russian twist
30 Banded good mornings

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