Vigor CrossFit WOD 7.13.2016

Warmup
1 Lap Indian run
2 rounds of:
5 broad jumps
10 air squats
:30 banded front rack hold

Strength
Front Squat
Warm up to 70%
10 Rounds
5 Front Squats at 70%

Rest exactly 1 minute

WOD
Pace horse 17 minute Amrap
1 Partner runs a half lap while the other does :
6 Stone to shoulder 95/65
8 Thrusters 75/55
10 Ring Dips

Third partner rests.
Then switch, after the run pick up where you left off.

Sequence is

A – Runs

B – Works on AMRAP

C – Rests

each team member just follows the person in front of them. Runner is pace horse

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