Vigor CrossFit WOD 1.6.2016

Warm up

6min amrap
10 sit ups
3 handstand kick ups / wall or free standing
5 T2B
10 jumping lunges / 5 each side

Strength
Push jerk warm up to 70-80% -if the athletes choose split jerk really push good form /
foot position. Make sure they also take plenty of time to warm up.
Then 9×2 @ 70-80%

WOD
for time 18 minute cap if needed working :45 on/:15 off
95/65
12 g2oh
4 pull ups
10 g2oh
8 pull ups
8 g2oh
12 pull ups
4 g2oh
14 pull ups

Extra
3×20 banded tricep push downs

Leave a Reply

Your email address will not be published. Required fields are marked *