Vigor CrossFit WOD 6.30.2016

Warm-up: (8 minutes)

-1 lap run
-5 min AMRAP

· 5 inch worms
· 10 side lunges – 5 each side
· 10 one-arm RKBS – 5 each arm (16/12)
· 5 pull-ups

Strength: (22 minutes)
-Pendlay barbell rows 5×5
-Comp: 135/95
-Rx: 115/75
-Scale: 95/55
***After each set of rows, super set max barbell curls with an empty bar***

WOD: (15 minutes)

-With a partner, working one at a time (ABA, BAB, etc.)
-15 minute AMRAP

· 5 Deadlift (Comp: 275/185), (Rx: 225/155), (Sc: 185/135)
· 9 Wall-balls (20/14)
· 7 T2B

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