Vigor CrossFit WOD 11.3.2015

Warm up: (estimated 10 minutes)
Run 1 lap
Then…
Line work.

Strength:
On the :90 for 9 minutes (6 rounds)
1 power clean
1 front squat
1 jerk
***as heavy as possible with
good technique

WOD:
1/2 “Karen”

75 wall balls
***rest 1 minute every 25 wall balls

1 minute rest/ transition

“Randy”
75 power snatch 75/55
***rest 1 minute every 25 reps

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