Vigor CrossFit WOD 1.13.2016

Warm up
20 RKB light
2 TGU
20 Single arm RKB light
2 TGU
20 Single arm RKB light
2 TGU
20 KB swing light
2 TGU
10 Single arm KB snatch
2 TGU
10 Single arm KB snatch

Conditioning WOD
12-9-6-3
10m Shuttles
Atlas stone to shoulder

Strength WOD
“Lynne”
5 Rounds of the superset:
Max reps bodyweight bench press
Pull ups
rest as needed between sets

Conditioning WOD
21/7, 15/5, 9/3
Box jumps/Inversions (forward rolls or cart wheels)

Accessory
3X35 each of banded triceps press downs and chest supported KB face pulls

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