Vigor CrossFit WOD 11.9.2016

Warm Up
Run: 200M
4 mins of Cindy (Easy Pace – Warm-up)
Then
QPED Pointer (Contralateral) Static
QPED Pointer (Contralateral) Static
QPED Pointer (Contralateral) Dynamic
QPED Pointer (Contralateral) Dynamic
:20/:05 x 8 Intervals

WOD
OHS 5×5 E3M

Accessory
3 Partner WOD
P1: Row or run 250m
P2: Ball Slam (Score)
P3: Wall Ball (Score)
Partner 1 sets the pace, P2 and P3 score reps. Rotate through.
AMRAP 12 Minutes

Extra credit:
3 box jumps every :15/ 16 intervals

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