Vigor CrossFit WOD 10.29.2016

Warm up
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds    
Then
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
4 Rounds    
Then…
Empty bar 2-10 reps each for perfect form, coach leads
deadlift
hh clean
front squat
sotz press
press
push press
push jerk
split jerk

WOD
3 x 3 min. Amrap
1 power clean + jerk + split jerk

Partners just go back and forth using 1 bar. 1 minute rest between rounds

Then for time immediately following last round

70 burpees
60 sit ups
50 kbs
40 t2b
30 hspu
20 c2b
200m run

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