Vigor CrossFit WOD 8.15.2016

Warm-Up (10 minutes):
1 lap then….
2 Rounds:
10 lunges
10 Russian KBS (16/12)
10 KB Good Mornings (KB held in the 2 hand deadlift hold in front of body) (16/12)
10 Step Ups (5 each leg) (20)

Strength (20 minutes):
Back Squat:

After warming up to working back squat weight, choose 1 of the 2 following options:

Option 1: 50 reps @ body weight in as few sets as possible

Or…

Option 2: 50 reps @ 50% of 1RM in as few sets as possible

WOD: 12 Min AMRAP
7 Wall Balls (20/14)
9 Box Jumps (24/20)
7 KBS (32/24)

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