Vigor CrossFit WOD 6.10.2016

Warm up:
Partner empty bar complex
Combine for :
20 Curtis P’s
20 Bear complex
40 Wall ball*
*Alternate singles on all movements

Strength:
Back Squat & 1/4 plus 2 second pause on initial squat
8 X 2 @ 55%

WOD:
5 RFT
5 G2OH 135/95
3 Muscle up (bar or ring) OR 6 Chest 2 bar OR 9 Pull up

Core
5X:35 plank with :25 rest

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