Vigor CrossFit WOD 6.24.2015

Warm-up- Medicine Ball “drills”; 30 partner Med ball chest pass, 30 bounce pass
Medicine ball clean progression (start @ DL, then practice/observe front squat, then MB clean, then “pop the hip and drop- catch it in a squat”)—or coaches choice.

Strength-
EMOM X 8: odd 3 power clean + 3 hang squat cleans 115/75
Even 20 second handstand hold

WOD:
Run 400m
20 med ball cleans
Run 400m
30 KBS 24/16
Run 400m
40 push-ups
Run 400m

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