Vigor CrossFit WOD 6.23.2016

Warm up:
with partner and medicine ball
30 wall balls
30 ball slam
30 over head toss
30 bear complex (15 each alternating)

Strength:
10 minute EMOM

Odd minute:
5 Sumo DL High Pull 135/95 115/75
Even minute: Max strict pull ups

WOD:
800 meter run(Kettering stoplight and back)
20 s2oh 95/65
30 med ball clean

400 meter run(same path as 800 but to yellow fire hydrant)
15 S2OH
25 med ball clean

200 meter run
10 S2OH
20 med ball cleans

Extra:
4 rds
:40 weighted plank (45/25)

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