Vigor CrossFit WOD 6.1.2016

Warm up 1 lap then
5 minute amrap -

10 banded good mornings
12 kb swings
4 Turkish get ups

Strength- squat cleans
3×4 @ 55%
3×3 @ 65%
2×2 @ 75%
2×1 @ 85%

Wod 14 RFT with partners alternating movements
2 back squats @ 65-70%
7 burpees
9 box jumps 24/20.

Then 3 rounds 30 seconds each move
Pancake stretch / straddle – use a band if needed
Split stretch

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