Vigor CrossFit WOD 10.15.2016

Warm up –
3 Rounds with partner 1/2 lap together then 10 partner wall ball over bar, 10 partner “high five” push ups, 10 high leg lifts (lay on ground, head close to wall lift legs up and tap the wall with feet)

Strength – Deadlifts warm up to 60% then 5 x 6 @ 60-65%

WOD – Stations 1 minute each 10 second transition 3 rounds – Sledge hammer with the tire, KB snatch, Ring or box dips, Tire flips, PVC L-sit Extra 4x 20 partner leg throws.

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