Vigor CrossFit WOD 6.16.2015

Warm-Up (10-12 minutes):

2 laps Indian Run then….

21-15-9

PVC OHS

Push-Ups

Strength & Instruction (15-17 minutes):

Strict Press:

* 1×10 @ 45%

* 1×8 @ 55 %

* 1×6 @ 65%

* 2×5 @ 70%,

* 2×5 @ 75%,

* 1×3 @ 80%

WOD (18-20 minutes):

W/ a partner (working A,B,A – B,A,B, – etc.) complete the following for time:

15-12-9-6-3-3-6-9-12-15

Overhead Lunges (95/65)

Burpees

Sit-Ups

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