Vigor CrossFit WOD 7.27.2015

Warm up
High knees D/B + 30 narrow stance squats
High knee skips D/B + 25 Shoulder width stance squats
Side lunges down/spider lunges back + 20 Sumo stance squats

o Conventional Deadlift – 1-RM OR 7 reps at 90% + in any combo of singles and doubles OR 15 reps at 80%+ in any combo of doubles, triples, or quads. OR 24 Reps at 70%+ in any combo of 3’s, 4’s, or 5’s
o 3×8 Mid stance deadlift 50-55-60% of max

Conditioning Workout

o 9 min AMRAP w/Partner alternating: 3 G2OH 135/95 + 5 Toes-to-bar + 7 Russian KB Swings (70/53lbs)

o line work – focus on Hams, Groin, & low back. Walking lunge, spider lunge, side lunge, inch worm, mobility squats, etc.
o Ab Fallouts – 3×20

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