Vigor CrossFit WOD 6.5.2015

Warm up
Coaches choice

Strength
Back squat
10 – 60%
5 – 70%
4 – 75%
3 – 80%
5X2 – 85%

Dead lift
50% of 1RM
1 Set for max unbroken reps. No stopping, no taking hands off bar, any resting must be done in the hang position.

WOD
Run 1 lap
18 KB swing 32/24
12 Pull up
Run 1 lap
12 KB swing 32/24
9 C2B pull-up
Run 1 lap
6 KB swing 32/24
6 Strict pull up

Core
Walk 1 lap around building with barbell overhead + hanging KB

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