Vigor CrossFit WOD 1.15.2016

Warm up
50 Jumping jacks
5 Inch worm
40 Mtn. Climbers
10 Scap pull ups
30 Double unders
15 Kips
5 Skin the cat
then..
Snatch portion of Burgener warm up

Strength/Skill
EMOM X 15 min
1 Squat snatch at 80% of 1RM
OR
1 G2OH + 3 OHS
OR
1 S2OH + 4 OHS
*use whatever method necessary to make sure all athletes benefit from this workout

WOD
5 Rounds of
10 Wall ball and 2 M-up or strict banded M up transitions or 3 C2B & 3 Dips
then…
5 Rounds of
5 Wall ball and 1 M up or any of the options listed above

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