Vigor CrossFit WOD 7.31.2015

Warm up
:15 intervals arm circles forward and back (1 min total)
30 Light banded face pulls
30 Light banded straight arm lat push downs
:30 intervals each arm KB arm bar stretch (2 min total)
60 Kneeling (one knee) Over head med ball throws for distance with partner switch knees each five

Strength
o Bench Press 3X Max Reps at 65%
o Incline Single Arm KB Floor Press – 3×10 each side per arm, max weight
Conditioning Workout
o Complete as many rounds and reps as possible in 8 minutes of:
115/75, 95/65, 75/45 pound – Strict press – 3 reps
115/75, 95/65, 75/45 pound – Push Press, 5 reps
10 reps Box jumps, 24″/20″ box

Abs/Accessory
o 100 Band Pull a parts
o 100 Barbell Side Bends Per Side

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