Vigor CrossFit WOD 10.8.2016

Warm up
20 Air squat
20 Sit up
20 Lunge steps
20 Hanging knee raise
then,
5 min for perfect form
Arm bar + TGU + Windmill

WOD (teams of three)
45 Shoulder 2 OH 115/75
45 Pull up
(2 people working on different movements, one resting at all times. Partition as needed)
rest 2 min (self-imposed)
90 RKB 32/24
90 Box jump over 20″
(same format as before)
rest 2 min
120 Wall ball
120 Burpee
(same format)

Extra Credit
OTM x 10
ODD – 2 rope climbs
Even – 6 thrusters 115/75

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