Vigor CrossFit WOD 2.8.2016

Warm up
Grab a partner and work these movements across and back the width of the room:
Over partner burpees
Inchworm
Crab walk
Wheel barrow walk
Walking lunges forward and backward
Partner carry

Strength
4 Rounds of the superset
8 Reverse DB/KB fly
Max strict pull up
Rest at least 1 minute but not more than 2

WOD
For time
30 Double under
15 Front squat 115/85
30 Double under
15 Chest to bar pull up
30 Double under
30 Dive bomber push up (you’ll love them!)
30 Double under
15 Chest to bar pull up
30 Double under
15 Front squat
30 Double under

Road to the Open extra
as soon as your equip is put away, do 100 sit ups,unbroken

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