Vigor CrossFit WOD 2.10.2016

Warm up
Walking lunge length of room
25 KB swing
Walking lunge length of room backward
15 KB swing
Walking lunge length of room
10 KB swing
Walking lunge length of room backward

Strength
Tempo back squat
3 sec down/ 3 sec up
8X3 @ 65-70%

WOD
12 min AMRAP
8 Hang clean 75/55
8 Jump squat
8 SDLHP 75/55

Extra
2X25 each
GHD sit up/reverse hyper

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