Vigor CrossFit WOD 12.12.2014

Warm up
1 min jump rope
line work
4 min partner AMRAP
5 Push up
10 Sit up
15 Squat

Strength
Dead lift
3X5 @ 70%
3X3 @ 80%
3X1 @ 90%

WOD
9 min AMRAP
3 Clean C-165/115, Rx-135/95, Scale-105.65, Scale2-75/55
7 Pull up
11 Lateral jumps over bar

Extra
3X20 Floor wiper
3X20 Banded GM

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