Vigor CrossFit WOD 10.14.2016

Warm-up – General
Row: 500M
Rotate athletes through the rowers while the 30/20/30 is happening

Warm-up – Mobility/Stability
Bar Arm + Turkish Get Up + Windmill
AMRAP 5 Minutes for perfect technique (Choose loading)

Thruster: 12 (#75/#55)
Sumo Deadlift High Pull: 12
AMRAP: 12 Minutes

DL 1×20 RM (Set PR)

Extra Credit
Rope Climb: 1 OTM 10 Minutes

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