Vigor CrossFit WOD 12.1.2015

Warm-Up (8minutes):

Line Work – Coach Choice

Strength (25 minutes):

KB Clean & Jerk/ Strict Pull-Ups

Ascending ladder 1-5
Descending ladder 5-1
Ascending ladder 1-5

Suggested KB Weight: 24/16

(1 C&J right arm, 1 C&J left
arm, 1 strict pull-up…2 C&J right arm, 2 C&J left arm, 2 strict pull-up…)

**TIME CAP strength at 25 minutes**

WOD (10 min AMRAP):

10 KB Snatch (24/16)
30 Double-Unders or 90 Singles

3 minute rest, then:
• 1 minute plank hold
• 1 minute right oblique plank hold
• 1 minute left oblique plank hold

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