Vigor CrossFit WOD 7.14.2017

Warm up
Jog 400
5 min of
Arm bar + TGU + Windmill

Strength
Strict press
9 X 2 OTM
All reps above 80%

WOD
FGB timing
4 rounds
T2B
Walking Lunge
HSPU
RKB 24/16
Rest

Extra
Max bar hang in 5 minutes
every time you come off the bar its 5 burpees

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