Vigor CrossFit WOD 12.11.2015

Friday 12/11/15

Warm up:
2 minute jump rope
Then…
Line work/burgenger warm up

Strength:

Deadlift (20-25 minutes)

3×6 @50%
2×4@60%
2×3@70%
2×2@75%
Then…
5X4 @75% of 1rm

WOD:
20 minute partner AMRAP(ascending ladder)

***Partners split reps evenly

Comp. 135/95
RX 115/75
Scale 95/55

2 power snatch

16 partner wall balls

4 snatch

16 partner wall balls

6 snatch

16 partner wall balls

8 snatch

16 partner wall balls

Etc…..

Extra: mobility

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