Vigor CrossFit WOD 3.4.2016

Warm up
“Pink” by Aerosmith
Every time the word “Pink” is used, do a burpee!

Then
2 rounds of :30 per arm armbar stretch with moderate KB
2 minutes (1 min each arm) banded front rack stretch

Strength
5 Rounds of the complex
-1 power clean
-5 front squat
-1 split jerk
*all to be done at 80% of jerk max
**Coach to spend extra time during warm up to coach up the split jerk

WOD
Rx
7 min AMRAP
5 Front squat 115/85
3 HSPU

S1
5 Front squat 95/65
3 Modified HSPU

S2
5 Front squat to box 75/55
3 Push up

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