Vigor CrossFit WOD 12.16.2015

Warm up
1 min Plank
:30 Wall sit
1 min Jump rope
:30 Straddle sit ups
1 min Jump rope
:30 sec Wall sit
1 min Plank

Strength
Seated strict press, superset with 15 banded pull a parts
6X4

WOD
15 min partner AMRAP
3 Dead lifts 225/155
6 KB snatch 24/16
9 Grasshopper sit up

Core
3X10 strict T2B
3X10 Windshield wipers

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