Vigor CrossFit WOD 11.9.2015

Warm up
Coaches choice + Burgener

Strength + Skill
Clean
Starting at 40ish %
3 successful cleans before moving up in weight
25 minutes of work
If they work up to a max, great. Drop back down to 75-80% and continue to work form for remaining time.
If they don’t max put them at a weight that is challenging but where they can improve form.

Wod
2Rft
50 double under
35 box jump
20 KB swing 24/16

Extra
Tabata
20/10
Plank hold/plank jacks
2 X 10m plank walks (lateral)

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