Vigor CrossFit WOD 3.30.2015

Warm up
Coaches choice

Strength – 1
Close grip floor press
1RM
Strength – 2
3 X 12 Single arm rear delt fly

WOD
with partner working in 15 or 30 second intervals complete
5 RFT
35 KBs 24/16
30 Push up
25 Pull up
20 Box jump 24/20

Extra
100 Banded tricep push down
100 Banded face pull

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