Vigor CrossFit WOD 2.1.2016

Warm up-

With partner and medicine ball…
20 synchronized burpees
40 medicine ball clean -chest pass to partner
30 slam balls
20 jump squats holding medicine ball (1 person working at a time)
10 lunges each leg handing off to partner at bottom of lunge.

Strength:

12 min EMOM

Odd: 4 bear complex 115/75
Even: 10 Russian twist (5 in each side) 20/15 med ball

13 minute AMRAP

10 power clean (135/95)
20 wall balls 20/14
30 double under or 90 singles

Extra: Accumulate 2 minute plank hold
Accumulate 2 minute walk sit.

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