Vigor CrossFit WOD 7.1.2015

Warm up
Run 4x50m (length of parking lot); down forward, back reverse
Then, 2 rounds of
25m (1/2 length of parking lot) Walking lunge, forward
25m Walking lunge, backward
15x Push-ups
15x PVC Shoulder Mobility (pass throughs)

Strength/skill
Skill: Split Jerk

Split Jerk:
3×5@55%
2×4@60%
2×3@65%
(29 total reps)

WOD
For max rounds:
Max rounds in 4 minutes of 5x Hang squat snatch (135#/85#) + 10x Burpees
Rest 2 minutes
Max rounds in 4 minutes of 10x Power clean (135#/85#) + 20x Pull-ups
Rest 2 minutes
Max rounds in 4 minutes of 15x Box jump-overs (24/20″) + 20x Wall ball (20#/14#)

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