Vigor CrossFit WOD 6.17.2015

Warm-up (10 minutes):

Line work

PVC shoulder pass through (5 front to back, 5 left to right, 5 right to left)

Strength/Skill (14 minutes):

DU’s (7 minutes)

* If you have DU’s, 7 min to find max unbroken reps PR

* If you do not have DU’s, 7 min to practice them

Pull-ups (7 minutes)

* If you have kipping pull-ups, 7 min to find max unbroken reps

* If you do not have kipping pull-ups w/o a band, 7 min to practice them with and without a band

WOD (30 minute time cap):

Chipper For Time – 30 minute time cap

100 DU’s or 270 singles

90 squats

80 low-leg raises

70 sit-ups

60 KB high pulls (24/16)

50 box jumps

40 push-ups

30 KB swings (24/16)

20 front rack lunges (95/65)

10 thrusters (95/65)

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