Vigor CrossFit WOD 12.17.2014

Warm up
Coaches choice

Strength
Atlas stone technique
15-20 reps each of
Ground to hang
G 2 Shoulder
G 2 OH

WOD
2 Rounds each of
5 Push press @ 60% of BW
1 minute max push up
rest 1 minute

5 Hang clean @ 75% BW
1 minute max pull ups
rest 1 minute

5 Dead lift @ 150% BW
1 minute max air squat

Extra work
10 rope climbs

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