Vigor CrossFit WOD 7.8.2015

Warm up:
1 lap – runners must face the same direction the whole run. Forward side ways backward sideways forward. Then line work

Strength:
Back rack box step up
4 rounds of 8 step ups each leg @ 115/85, 95/75, 75/55

Wod:
Wall balls 10,9,8,7,6,5,4,3,2,1
6 pull ups
40 du

Extra: 4 x 25 banded leg curls

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