Vigor CrossFit WOD 6.15.2015

Warm-Up (10-12 minutes):

1 lap then….

2 Rounds:

10 Squats

10 Russian KBS (20/12)

10 KB Good Mornings (KB held in the 2 hand deadlift hold in front of body) (20/12)

10 Step Ups (5 each leg) (24/20)

Strength (22-25 minutes):

Back Squat:

* Warm-up to 80% of 1RM then….

* 5 x 3 @ 80% (90 seconds minimum rest between each set, max rest 2minutes)

WOD: 12 Min AMRAP

7 Wall Balls (20/14)

9 Box Jumps (24/20)

7 Russian KBS (32/24)

Leave a Reply

Your email address will not be published. Required fields are marked *