Vigor CrossFit WOD 12.9.2015

Warmup: (8 minutes)

2 minute jump rope
Then…
3 rds
10 light Russian KB swings
15 mountain climbers
20 sit ups

Strength:
Front squat (20-25 minutes)

Warm up to 75%1rm
Then…
4×4 @ 75% 1rm

WOD: (10-14 minutes estimated time)

20 thrusters (75/55)
6 rope climb

Rest 2 minutes

15 Thrusters
4 rope climb

Rest 1 minute

10 thrusters
2 rope climb

Extra:

100 sit ups for time

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