Vigor CrossFit WOD 4.14.2015

Warm up
Coaches choice

Strength
3X30 Banded good morning
3X30 Seated banded leg curl
3X20 High leg lift
3X max reps KB overhead sit up 16/12
10 TGU for heaviest

WOD
Buy in
30 burpee
then AMRAP
50 Squat
30 Sit up
15 KB swing 24/16
Partners working
1 min/ 1 min off for 6 rounds
:45/:45 for 6 rounds
:30/:30 for 6 rounds
:15/:15 for 6 rounds

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