Vigor CrossFit WOD 1.26.2016

Warmup: 12 min

2 min singles

21-15-9
PVC OHS
Push-ups

Then

3 rounds
5 PVC snatch balance
5 PVC pass through

Strength: 20 min

Snatch Balance

Warm up your snatch balance to 75% of of your snatch 1RM

Then

5 x 3 @ 75% snatch balance

WOD 1: 5 minute AMRAP
3 hang power snatch (115/75)
7 push-ups

Rest 2 minutes

WOD 2: 5 minute AMRAP

5 OHS (115/75)
5 HSPU

Rest 2 minutes

WOD 3:

3 minutes max effort burpees

Road to the Open extra
Redo warm up at WOD intensity

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