Vigor CrossFit WOD 5.17.2016

Warmup:

tabata

KB swing and squat thrusts

Then,

20 scorpions and reverse scorpions

 

Strength:

6×8 double KB front squats to box below parallel (1 in each hand) Superset with banded GM

 

WOD:

9 min AMRAP

3 squat cleans 115/85

9 HSPU

rest 2 min

Accumulate 3 min plank (any variation)

2 min wall sit

1 min L/tuck hang

:30 down dog (yoga pose)

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