Vigor CrossFit WOD 8.15.2014

Warm up
Tabata style
Various & dynamic movements

Strength 1
Seated long jump
1RM Distance

Strength 2
Front squat to a box 3″ above parallel
10 X 2 @ 110% of 1RM

WOD
4 RFT
7 Atlas stone to shoulder 95/65
7 Squat clean 95/65
Push press
7 Long jump @ 80% of newly established max

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