Vigor CrossFit WOD 4.12.2016

Warm up
2 minute jump rope then
3 rounds of 5 inch worms 10 squats and 2 inverted burpees or candle stick roll to hand stand kick up

Strength
Floor press
2 x 5 @ 60%
2 x 4 @ 70%
2 x 3 @ 80%
1x 2 @ 85-90%
3 x 1 @ 90+

Wod
3rft
30 WB
20 t2b
10 alternating KB snatch 24/16 16/12

Extra 100 barbell side bends – empty bar

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