Vigor CrossFit WOD 9.19.2016

Warm-up – General

Run 400M

30/20/30 w/bands

Warm-up – Mobility/Stability

:15 Plank

:15 Superman

:15 Side Plank

:15 Side Plank

3 Rounds

WOD

BP 5×2 E3M HEAVY

Accessory

PCL: 7 comp-#155/#105, Rx 135/95, Scale 95/65

OHS: 12

4 Round for time

Extra Credit

Rope Climbs:

Legless

Regular: 2

Alternating OTM 10

Conditioning

Box Jump 3 Every:15 x 16 (24”/20”)

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