Vigor CrossFit WOD 3.16.2016

Warm up:

1 lap jog

Then…
5 minute AMRAP
1 wall climb
5 push ups
10 squat
15 pvc pass throughs

Strength:
Deadlift (big classes partner up and opposing partner can start on even minute movement)

EMOMx10
Odd minute:5 DL 315/205, 245/175, 185/105

Even minute: 5 box jump 30″/24″ or as high as possible.

WOD:
15-12-9-6-3
Hang power snatch 95/65, 75/55
Box jump 24/20

Gymnastics/extra:
3x
10 Hip extension, GHD
15 hollow rocks
2 rope climb attempts

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