Vigor CrossFit WOD 7.13.2015

Warm Up:
Run 2 laps
20 PVC OH Squats
20 Knees 2 elbows
20 lateral lunges
+ shoulder mobility
Strength/Skill
Turkish Get Ups
Sets of 2 ea. Arm; est. heaviest KB or DB TGU

3×20 KB oblique side bends
WOD
150 singles
15 front rack lunges
15 shoulder 2 OH
15 OTB Burpee
50 sit ups
15 OTB burpee
15 s2OH
15 front rack lunges
150 singles

125/85
115/75
96/65
Extra:
3 x each
20 pulses + :20sec. hold

Hollow (banana)
Arch
(superman)

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