Vigor CrossFit WOD 6.19.2015

Warm-up (10 minutes):

3 minutes jump rope

3 rounds of Cindy

* 5 pull-ups

* 10 push-ups

* 15 squats

Strength (17-20 minutes):

Barbell Curls (65/45)

Bent-over Rows (65/45

Banded Face-pulls

* 5 SUPER-SET rounds, max reps

* Max rest after each round should be 90 seconds

WOD (20-25 minutes):

10 rounds for time w/ a partner

2 rope climbs

10 front squat (135/95)

8 HSPU

½ lap run

**Both partners will run the ½ lap but will split the reps of the other movements**

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