Vigor CrossFit WOD 9.20.2016

Tuesday

Warm-up – General

Run: 400M

4 minutes of Cindy (Easy Pace – Warm-up)

Warm-up – Mobility/Stability

Quadruped: Spinal Flexion/Extension

QPED: Trunk Rotation – L

QPED: Trunk Rotation – R

QPED: Transverse Squeeze

:20/:05 x 8 Intervals

Strength

5 strict pull ups and 5 strict dips EMOM for 10min

WOD

:30 Work/:30 Rest

Thruster (#50/#35 DBs)

Burpee Box Jump Over (24”/20”)

Swing (32kg/24kg)

5 Rounds (Track Reps)

Extra Credit

Wall Ball: 10 (20/14 to 11/10ft)

Muscle Up: 5

Alternating OTM 10

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