Vigor CrossFit WOD 3.29.2016

Warmup:
300 singles, 30 light KB swings, 30 low box jumps, 30 KB SDLHP, :30sec quad stretch each leg

Strength:
barbell step ups 3x8ea leg
weight should be as heavy as they can handle with good form
3x :30 wall sit with plate hold

WOD:
9 min ascending ladder
Ground to overhead
Box jumps 30/24
155/105 135/95 115/75
Rest 2 min
Core tabata
Superman and banana holds

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