Vigor CrossFit WOD 9.28.2015

Warm up
2 Rounds
Run 1/2 Lap
20 Air Squats
20 supermans
20 sit ups
20 Bar taps
20 banded good mornings
-leg swings when 2 rounds are complete

Strength
Sumo DL

Work up to 80% of 1RM

2×5 @ 25%
1×3@40%
1×2 @58%
1 @74%
1@ 80%

7 sets of 2 reps @ 80%

WOD
W/ Partner
Run 1 lap
50 deadlifts 205/155
(Partner A DL,
partner B farmer holds 2 heavy KB or DB)
50 TTB
(partner B hangs from the bar, Partner A TTB)

Extra
Run 1 lap

Frog Stretch

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