Vigor CrossFit WOD 4.9.2015

Warm up
Coaches choice

Strength
Push jerk
5X3
Start at 70% and work up to 3RM

WOD
25 RFT alternating movements with partner
6 KB swing 32/24
6 Burpee
6 Sit up

Abs
5 rounds
20 Medball Russian twist
20 Banded face pulls

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