Vigor CrossFit WOD 9.30.2014

Warm up
8 rounds EMOM
Odd = 10x10m shuttle
Even = 3 Pull up, 5 Push up, 7 PVC pass thru

Strength
Strict press
8RM
Start at 50% of 1RM
Use no less than 5 rounds to establish

WOD
20 min AMRAP w/ partner
5 Front squat C-165/115, Rx-135/95, Sc-105/65
7 HSPU
9 T2B**
** For every unbroken round you can replace 1 HSPU w/ push up or 1 T2B w/ high leg lift. These can be cashed in at any time

Optional extra work -
3 Rounds of:
Max strict pull ups
15 Low banded rows
30 Banded pull aparts

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