Vigor CrossFit WOD 2.12.2016

Warm up
2 min jump rope
then
4 min AMRAP
1 Wall clinb
5 Push up
10 Jump squat

Strength
10 min EMOM
2 X the complex:
1 Hang squat snatch + 2 OHS @ 60% of snatch max

WOD
3 rounds of
4 min AMRAP
8 KB G2OH
8 KB RDL
8 Goblet squat – Moderate KB
rest 1 min
4 Min AMRAP
4 of each of same movements – heavier KB
rest 1 min
4 Min AMRAP
2 of each movement – heaviest KB you can properly do the movements with

Extra
3 Paloff press each side

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