Vigor CrossFit WOD 9.30.2016

Friday 9/30
Warm-up – General

:15 Swing (Choose Loading)
:15 Goblet Squat
:15 KB FSQ
9 Rounds

Warm-up – Mobility/Stability

Mobilize – Ankles Up (Flossing)
Ankles
Knees
Hips

WOD
RDL(Dynamic) 5 x 3 OTM (Load should be near normal 3RM – It is going to be hard, it is supposed to be. ;)

Accessory
G2OH: 10 (#135/#95)
C2B: 15
Single Leg Squat: 1/1 x 10 (20 Reps)
4 RFT

Extra Credit
Hurdle jumps Max Height, Max reps in 5 mins

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