Vigor CrossFit WOD 10.6.2016

10/6
Warm-up – General
Run 400M
30/20/30
Warm-up – Mobility/Stability
Bar Arm + Turkish Get Up + Windmill
AMRAP 5 Minutes for perfect technique (Choose loading)

WOD
Jackie (modified)
Run 1k
50 Thruster empty bar
30 Pull up

Accessory
PP 10×3 OTM

Extra Credit
Legless Rope Climb: 2
Hand Walk: 40’
10 Rounds for time OR even 1 round!

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