Vigor CrossFit WOD 12.29.2014

Warm up
4 Rounds
5 Pull up
10 Push up
15 Squat
20 Sit up

Strength
Sumo Dead Lift
Find 1RM from 1.5 inch deficit

WOD
20 Minute EMOM w/ partner
Odd minutes – 1 Rope Ascent
Even Minutes – 5 Squat clean @ 70%

Extra
3 X 1 minute banded static ab hold
3 X 20 Banded good morning

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