Vigor CrossFit WOD 12.2.2015

Warm up
2 min jump rope
Then
10 each, 15 each, and 20 each of:
banded good morning
squat
box step up
second handstand hold

WOD
with partner working 30 sec on / 30 sec off
200 med ball lunge 20/14
150 wall ball 20/14
125 KB swing 24/16
100 Dead lift 165/115
50 burpee
25 Thruster 115/75

Core
2 rounds
20 Reverse hyper
max hollow rock hold
20 Superman

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