Vigor CrossFit WOD 6.9.2016

Warm up
Tabata 1
PVC OH lunges and Slam balls
Tabata 2
PVC Thrusters and V-ups

Strength/skill
Hang power clean
Work technique as extension of warm up
then
7X1 starting at 40% or empty bar, whichever is more
Increase by 10% after each successful lift
then
1RM attempts

WOD
“Quarter Gone Bad”

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
Strict pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Core
KB OH Sit ups
6X6 @ heaviest

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