Vigor CrossFit WOD 6.1.2015

Warm up
Coaches choice

Strength
Box Squat with Straight Bar + blue bands (men)red bands (women) – 1RM*
*work in groups loop bands under dumbbells for squats

WOD
10 RFT
Partners rotate
7 box jump
5 pull up
3 front squat 135/95

Abs
3X20
“Decline” sit ups against a band
Movement to be done on floor w/ foam roller under low back
Work in pairs, one holding band for the other each round

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