Vigor CrossFit WOD 2.25.2016

Warm up
2minute jump rope then
5min amrap
3 pull ups
6 pike push ups- bridge builders
10 squats

Strength- split jerk for 1rm
3×3@60%
2×3@70%
2×2@75-80%
3×1@ 1rm attempt

Wod
7min partner amrap
2 Med ball over head run down & back length of room
8 squats with med ball
8 ball slams
2 min rest then repeat Wod

Partners alternate movements. Penalty for dropping ball is 3 pull ups for each partner.

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