Vigor CrossFit WOD 12.8.2015

Warm up:

4 rds
5 push up
7pull up
9 squat
20 meter shuttle

Strength:

10 minute EMOM

Odd minute:5 squat clean @ 60% 1rm
Even minute: 6 ab rollout with barbell.
WOD: (18-20 minute time cap)
3rds
21 deadlift
15 hang clean
9 front squat
45 double under

Comp. 155/105
RX 135/95
Scale 115/75

Extra:

Accumulate 3 minute plank hold

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