Vigor CrossFit WOD 6.28.2017

Warm up

10 air squat

10 kb deadlift

10 kb lunge

10 RKB

10 kb snatch

10 kb shoulder press

 

WOD

FGB style timing

4 rounds

Air squat

Burpee

Alternating jump lunge

HSPU

Rest

 

Strength

5 strict pull up and 5 strict dips EMOM x 10

 

Extra

3 minute AMReps

ab mat sit ups

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