Vigor CrossFit WOD 4.20.2016

Get a barbell, partner, set of racks, and box to squat to, then coach will describe how the class will go.

1) Seated banded leg curl
5X15 each – (5 min cap)

2) Bulgarian split squat
5X8 per leg each (5 min cap)

3) Mid stance deadlift @ 45-50% of 1RM
5X5 (7 min cap)

4) Wide stance box squat
10X4 @ 55% of squat max (12 min cap)

5) 40 combined reps of the complex:
1 Squat clean to thruster + 1 thruster 135/95 (for time)

6) As soon as part 5 is done, finish with
Kneeling banded ab crunch – 50 middle, 30 on each side

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