Vigor CrossFit WOD 3.18.2016

Warm up:

2 min. Jump rope

30 Partner wall ball
30 Ball slams
30 Chest pass

3x
30 second banded front rack hold

Strength:

Front squat

5×5@65-70% 1rm

WOD:

WOD
14 partner AMRAP –partner (splits reps evenly)

10 front squat 115/75 (from the ground)
10 KBS 28/20
20 DU’s

one minute rest

EMOM X 4 with same partner.
Bar Hang, plank

Even minute: bar hang partner A, Partner B 1 minute plank hold
Odd minute: switch partner movements

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