Vigor CrossFit WOD 4.13.2016

Warm up –
1 lap Indian run then
5min amrap
3 man on fire Burpees
10 KB swings
8 squats

Strength- banded deadlifts
2×4 @ 60%
2×3 @ 70%
1×2 @ 80% then
6×2 @80% with resistance band

Wod
17 minute partner amrap
1/2 lap together
4 stone over shoulder 95/65 65/35
8 KBS 32/24 24/16
4 back rack lunges 115 /85 comp 95/65 rx 75/55 scale

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