Vigor CrossFit WOD 4.29.2016

Warm up:(10 min.)

With a partner complete and split reps:
10 inchworm
20 meter partner wheel barrel walk(10 m each partner)
30 partner Wall ball
40 partner slam ball
30 partner wall ball
20 meter wheel barrel walk
10 inchworm

WOD: (10 min.)
3 RFT
15 thruster 75/55
15 Pullups

Advanced weight 95/65
*10 minute time cap

Strength:
EMOM x10
Odd minute: 12 alternating front rack lunges 115/85
Even: 8 HSPU

2 min. Max sit-ups

Then…
3rds
20 bicycles
:30 plank hold

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