Vigor CrossFit WOD 12.17.2015

Warm up
50 Jumping jacks
10 Tuck jumps
50 Lateral line hops
10 Knees to feet
25 Single leg line hops on each leg

Strength
Barbell split squats
8X8 (4 per leg)
135/95, 115/85, 95/65

WOD
3 Rounds of 5 stations
:50 max effort at each station/ :10 to switch
Med ball clean to wall ball 20/14
Atlas stone to shoulder 95/65
TGU 24/16
10m shuttle + sand bag
Lateral box jump 24/20
Rest

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