Vigor CrossFit WOD 6.30.2017

Warm up
Coaches Choice (make it spicy Wes and Elly)

WOD
14 minute AMR&RP
40 T2B
30 Wall ball
20 Clean 135/95
10 Muscle up

Strength
5 Front squat EMOM x 8 @ 65%

Extra
2 minute AMReps
Alternating Pistols

Applied
Full squat clean EMOM x 10 Start heavy and increase

Conditioning
Death By
Sled sprint 45ft 225/155*
*no increase in reps, just go, EMOM, until the clock catches you.

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