Vigor CrossFit WOD 12.15.2014

Warm up
Coaches choice

Strength
Sand bag bench press
3X6 @ 60%
3X4 @ 70%
3X2 @ 85%

WOD
For time:
10X10m Shuttle
20 KBS 24/16
10 T2B
8X10
16 KBs
8 T2B
6X10
12 KBs
6 T2B
4X10
8 KBs
4 T2B
2X10
4 KBs
2 T2B

Extra work
4 Rounds
20 Hollow rocks
20 Superman

Leave a Reply

Your email address will not be published. Required fields are marked *