Vigor CrossFit WOD 3.10.2015

Warm up
Coaches choice

Strength
Floor press
10X3 @ 70-73%

WOD
rotate movements w/ partner for max reps
1 minute power snatch 85/55
10 second transition
1 minute sit up
rest 1 min
2 min power snatch 85/55
10 sec trans
2 min sit up
rest 2 min
3 min power snatch 85/55
10 sec trans
3 min sit up

Extra
20 strict banded muscle up transitions
100 banded face pulls
100 banded low rows

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