Vigor CrossFit WOD 9.1.2016

Warm-up – General

Run 40’/Lunge 40’

Run 40’/Bear Crawl 40’

Run 40’/Crabwalk 40’

Run 40’/Inchworm 40’

2 Rounds

Warm-up – Mobility/Stability

Standing Spinal Flexion/Extension
Trunk Rotation – L
Trunk Rotation – R
Transverse Squeeze
:20/:05 x 8 Intervals

WOD

CL&J: 5 (#185/#120)

Burpee over bar: 12

AMRAP: 12 Minutes

Accessory

Strict Press 5×12 E3M (heavy as possible with proper form)

Extra Credit

T2B: 100 for time

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