Vigor CrossFit WOD 3.24.2016

Warm-Up: (10 minutes)
Line work mobility exercises – coach choice

Skill Work: (15 minutes)
Hand Stand Work
Athletes should spend this time working on next level hand stand work, depending on their skill level.
· Hand stand kick-ups – against wall or free standing
· Hand stand push-ups – strict or kip
· Walking on hands with or without obstacles
· Any other hand stand movement

WOD: (20 minutes)
With a partner, working one at a time, complete for time:
· 100 Double unders
· 60 Burpees
· 50 Box jumps (24/20)
· 30 Power cleans (135/95)
· 60 Wall-balls (20/14)
· 50 Push-ups
· 30 KB Snatches (24/16)
· 60 Slam-balls (20/14)
· 50 Plate Overhead Lunges (45/25)
· 30 Toes to Bar
· 100 Double Unders

20 minute time cap

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