Vigor CrossFit WOD 7.10.2015

Warm up: 1/2 lap then 3 rounds 10 squats 6 KB swings 4 inch worms

Wod 1- 6 min amrap partners alternate
6 box jumps 24/20 4 front squats 85/55 6 t2b

Strength: 4 x 1min plank holds with weight if possible 25/15 in between rounds do 15 banded crunches.

Wod 2 – 3 rounds of 3min amrap with a partner. 1 minute rest between rounds

*partner A works for 20 sec while B rests then they switch. partners switch every 20seconds.

10 KB swings
4 pistols
8 hspu

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