Vigor CrossFit WOD 1.8.2016

Warm up –
2 min jump rope / line work lunges, traveling burpees, sumo side lunge, long jumps / PVC pass through front to back & sides 10 each

Strength -
4 rounds
10 1 arm KB row right & left + max dips – push athletes to rest 1-2 minutes between rounds

WOD
9 6 3 6 9
Squat cleans & OTB burpees
185/125 135/95 95 /65 some people will want to scale further

Extra partner leg pushes 3x 20

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