Vigor CrossFit WOD 12.7.2015

Warm up:
2 min jump rope
Then line work

10 min. EMOM

Odd:30 second hand stand hold
Even: 30 second chin up hold

WOD: 20 minute time cap

100 shoulder to overhead 135/95, 115/75, 95/65)

***Every time the bar touches the ground 30 air squats. Do not let there be long breaks please.

20 banded good mornings
30 sit-ups

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