Vigor CrossFit WOD 3.1.2016

Warm up
2 rounds of one length of room each
- high knee skips
- but kicks
- tin soldiers/Frankenstein walk
then..
“Sally Up”
PVC OHS

Strength
6 X 10 each
Back squat @ 45%
Mid stance Dl @45%

WOD
Rx
buy in – 25 KB swing 32/24
18 Double under
36 Box jump
54 Air squat
12 Double under
24 Box jump
36 Air squat
6 Double under
12 Box jump
24 Air squat
cash out – 25 man on fire burpees

S1
Buy in 25 kb swing 24/16
54 Jump rope
36 Box jump
54 Air squat
36 Jump rope
24 Box jump
36 Air squat
18 Jump rope
12 Box jump
24 Air squat
Cash out 25 burpees

S2
Buy in 15 RKB 16/12
3 RFT
30 jump rope
20 box step up
10 squat therapy
cash out 15 burpees

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