Vigor CrossFit WOD 12.9.2014

Warm up
Coaches choice

Strength
Strict press
8X3 @ 75%
then,
2:30 AMRAP
Hand release push ups

WOD
Partner DT
5 RFT
12 Dead lift
9 Power cleans
6 Push jerks
155/105

Extra work
3X max time
Side planks (per side)
rest 1 min

Leave a Reply

Your email address will not be published. Required fields are marked *