Vigor CrossFit WOD 10.14.2015

Warmup:

Run 1 lap

Then…
10 min. line work.

Strength/skill
12 min EMOM

Minute 1: 30 DU
Minute 2: max KB swing 24/16
Minute 3: 25 second hand stand hold

Repeat for 12 minutes total

WOD
21 minute amrap

1/2 lap run with sandbag
10 push-up
10 jump lunges (5 on each leg)
10 slam balls (20/14)

Extra: 100 sit ups for time

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