Vigor CrossFit WOD 11.1.2016

Warm Up
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds
Then
Mobilize – Ankles Up (Flossing)
Ankles
Knees
Hips

WOD
RDL 10×2 OTM

Take time here to go over power snatch progression
- Elbows, eyes, press
- Muscle snatch
- Back rack snatch grip push press
- Back rack snatch grip push jerk
- High Hang Power snatch
- Power snatch from above knee
- Power snatch from mid shin

Accessory
PSN: 1 (Work up)
TH: 5
OTM 15 Minutes – Work up with power snatch – Good techniques, no happy feet.

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