Vigor CrossFit WOD 8.30.2016

Warm Up

Warm-up – General

:15 Swing (Choose Loading)

:15 Goblet Squat

:15 KB FSQ

12 Rounds

Warm-up – Mobility/Stability

:15 Plank

:15 Superman

:15 Side Plank

:15 Side Plank

4 Rounds

WOD

Thruster: 30 (#45/#35)

Toes to Bar: 20

Box Jump: 10 (30”/24”)

3 Rounds for time

Accessory

RDL 10×3 OTM (75ish %)

Extra Credit

Wall Ball: 12 (11′/10′)

OTM 10 Minutes

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