Vigor CrossFit WOD 3.11.2015

Warm up
Coaches choice

Strength
4X8
Step up to a knee high box
start at 45/35 and work up to 8RM

WOD
5 RFT
3 OHS 115/75
6 Pull up K2E
9 Hang squat clean
20 Double under

Extra
3X15 GHD ham crunch
100 Seated banded leg curl

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