Vigor CrossFit WOD 3.9.2016

Warm up
5 min AMRAP

2 handstand kick ups
4 inchworm
6 push ups
8 star jump
10 lunges


Warm up to 70% 1rm deadlift

Then 12 minute EMOM

Odd minute: 4 deadlift @70%
Even: 8 HSPU

WOD: with a partner…

100-80-60-40-20 ab mat situps
12-12-12-12-12 burpees pull up

One partner works on sit-ups/burpee pull-up while partner B completes 100 singles, then switch until all reps are complete.

Leave a Reply

Your email address will not be published. Required fields are marked *