Vigor CrossFit WOD 7.12.2016

Warmup
1 minute of singles followed by a minute of DU/practice
Then 2 rounds of:
15 PVC pass through
10 PVC push press
5 Handstand kickups

Strength
Split Jerk
Coach led instruction
Then take 15 minutes for…
5-5-5-3-3-3-1-1-1, start at 50% then increase weight each round, find max if time allows.

WOD
5RFT
8 OTB Burpees
9 Push Jerks 95/65
8 Toes to Bar

Leave a Reply

Your email address will not be published. Required fields are marked *