Vigor CrossFit WOD 12.8.2014

Warm up
Coaches choice

Strength
Wide stance back squat (30″)
Establish 1RM

Barbell hip bridges
3X8 @ 50% of newly established max

WOD
3RFT
10 Front rack lunges
10 Thruster 95/65
10 T2B

Extra work
3X30 Seated banded leg curl
3X20 High leg lift

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