Vigor CrossFit WOD 10.12.2016

Warm-up – General
Run: 400M
4 min of Cindy (Easy Pace – Warm-up)

Quadruped Crawl
Hand Stand Hold
Hollow Rock
:20/:05 x 9 Intervals


BSQ 5×5 E3M + Box Jump: 5 (24″/20″)

Extra Credit
Double Under: 50
HSPU: 20 (6” Deficit)
5 Rounds for time
EC can be scaled of course, maybe 50 singles and 10 HSPU OR just do 2-3 rounds, but please do as much as you can. This stuff pays off!

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