Vigor CrossFit WOD 12.18.2015

Warm up
2 Rounds
24 Light KB swings
12 Star jumps
6 Inch worm
3 Skin the cat

Strength
Clean and Jerk
3×3 – 50%
2X3 – 60%
2X2 – 70%
2X2 – 80%
2X1 – 90%
1RM attempt

WOD
5 RFT
5 Thruster 135/95
10 Pistol
15 Jumping pull up
20 Med ball Russian twist

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