Vigor CrossFit WOD 10.27.2015

Warm up
Tabata
jumping jacks & squats
then
review the clean

Strength
10 min EMOM
Clean complex @ 50% of clean max
1 from high hang
1 from just above the knee
1 full squat clean from floor
complex must be completed without taking hands off bar

WOD
5 RFT
12 KB swing
12 KB RDL (single leg/ 6 per)
12 KB snatch (6 per)
12 KB front squat (6 per)
12 KB Hi-pull
every time you set the bell down, do 2 burpees

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