Vigor CrossFit WOD 9.23.2016

Friday

Warm-up – General

:15 Jumping Jack

:15 Air Squat

:15 Mountain Climber

:15 Jump Squat

4 Rounds

Warm-up – Mobility/Stability

Mobilize – Ankles Up (Flossing)

Ankles

Knees

Hips

WOD

DL 5×5 E3M

Accessory
With Partner
Run: 400 (200 each)

Swing: 50 (24kg/16kg) – May use H2H swing to help grip

Wall Ball: 50 (#20/#14)

3 Rounds for time

Extra Credit

Legless Rope Climb: 1 OTM 10

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