Vigor CrossFit WOD 5.20.2016

Warmup: run 1 lap
2 rounds of 1 minute each move
-PVC pass thru
-bear crawl
-Frankensteins
-line hops
Strength: sandbag on back Bulgarian lunge
4x6each leg
And super set with 4×12 hip bridges
WOD: “Nasty Girls”
3 RFT
50 air squats
7 muscle ups
10 hang clean 135/95

*Typically done with ring MU, but for tomorrow allow bar MU too bc we needs some rings for scaling. Trade off is 2pull ups+2 dips= a muscle up.

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