Vigor CrossFit WOD 3.23.2016

Warm-up: (8-10 minutes)

1 lap

6 minute AMRAP
· 1 wall climb
· 7 KB SDHP
· 15 banded good mornings

Strength: (20 minutes)

Pendlay Row
· 1×10
· 1×8
. 1×6
· 3×5

***Be sure to have adequate rest between working sets of 3×5 – at least 2 minutes, no more than 3 minutes***

(sets x reps)

WOD: (10 minutes)

RX:
10 minute AMRAP
· 2 Bear Complex
(135/95)
· 3 Chest-to-Bar Pull-Ups
***Increase by 3 Chest-to-Bar Pull-Ups EACH ROUND***

Scale 1:
10 minute AMRAP
· 2 Bear complex (95/65)
· 3 Pull-Ups
***Increase by 3 Pull-Ups EACH ROUND***

Scale 2:
10 minute AMRAP
· 2 Power Cleans (95/65)
· 3 Jumping Pull-Ups
***Increase by 3 Jumping Pull-Ups EACH ROUND***

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