Vigor CrossFit WOD 2.22.2016

Warm up
7 minute amrap
8 Kb swings
5 Push up
3 Long jumps
1 Wall climb

Strength
Front squats
10 @ 50%
5@ 65%
3@75%
1@85-90%
1@85-90%
3@75%
5@65%
10@50%

Wod 10 minute amrap
5 power cleans 115/85
20 sit ups
10 wall balls

Rom wod
3×30 sec resistance band straddle
3x 30sec pancake split

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