Vigor CrossFit WOD 11.17.2015

Warm up
4 min AMRAP
5 Burpee
10 Push up
15 Squat

PVC
Whirly Twirly

Strength
Push press
3×5 @ 60%
3×4 @ 70%
3×2 @ 80%
2×1 @ 90%

WOD
My Buddy Angie
with a partner
100 each
Pull up
Push up
Sit up
Squat
While one partner works the other holds a KB, if bell touches ground, both partners do 10 Burpee

Abs
100 Partner med ball sit up

Leave a Reply

Your email address will not be published. Required fields are marked *