Vigor CrossFit WOD 9.21.2015

Warm up
10 Russian swing
10 Pvc pass thru
10 Gobblet squat
10 Inch worm
10 American swing
10 PVC whirly twirly
10 Side lunge stretch
1 minute banded front rack stretch per side

Strength
Front Squat to a Box – 1RM
Snatch Grip Deadlift- 3×12 Reps – 50%

WOD
With a partner, any way you want to split it up
120 Wall balls
90 Pull ups
60 burpee
30 Squat clean to overhead 135/95

Extra
100 Seated Band Leg Curls
Banded Crunches – 3×20 reps

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