Vigor CrossFit WOD 9.29.2014

Warm up
3 Rounds
20 Banded good mornings
15 Squats
10 Knees to feet

Strength
Reverse banded back squat 1RM
use this warm up scheme:
10@ 25%
5@ 35%
4@ 45%
3@ 55%
2@ 65%
1@ 75-85-95-PR-PR-PR

WOD
w/ partner for time
Run 6 laps in relay fashion (1/2 lap each)
60 Pistols (partner assist if necessary, but all must be good reps)
90 Push ups
120 Russian twists 14/10

“Extra Work”
2 x max reps per leg of single leg KB deadlifts 24/16
3 x 20 GHD reverse hypers

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