Vigor CrossFit WOD 8.10.2015

Warm-up:
1 lap
10 box step ups
10 squats
10 METER spider lunge walk
10 sumo stance squats
10 METER reg lunge walk
10 narrow stance squats

Strength:
Warm up to 50% of 1RM, then…
Back Squat x 50 @ 50% of 1RM, complete in as few rounds as possible

WOD:
3 Rounds
1:00 wallballs (20/14)
1:00 Russian KB Swings (24/16)
1:00 Box jumps (20 inch for all)
1:00 plank hold
1:00 Rest

Extra:
50 barbell hip thrusts from the floor (65/45)

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