Vigor CrossFit WOD 9.25.2014

Warm up
50 Jumping jacks
60′ High knees
10 Squats
10 Good morning
50 Jumping jacks
60′ High knees
10 Jump squats
10 Banded good mornings
then,
WOD specific warm up

WOD
10-8-6-4-2 Dead lift at:
50%-60%-70%-80%-90%**
5-4-3-2-1 Muscle up or Wall climb
** Your weights must be stacked at your rings or place on wall which must be on the opposite side of the gym from your bar! Weights must be carried each round to your bar and then loaded before starting the next round.

Abs
3×30 Weighted sit ups if you were absent yesterday
4×12 Strict toes through rings if you were present yesterday

Explosive power training
Lying med ball throw + stretch reflex for max height
15 attempts with 10, 14, & 20lb med balls

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