Vigor CrossFit WOD 11.2.2015

Warm up:
1 lap Indian run

Then…
5 minute AMRAP

5 pull up
10 push up
15 lunges

Then…
20 superman
30 sit-ups

Strength:
10 minute EMOM
Odd minute-8 back squat @75% body weight
Even minute: 30 second hand stand hold

WOD:

8 minute AMRAP
12 air squat
9 hang clean 95/65
6 push press 95/65
3 burpee

Extra
100 KB side bends

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