Vigor CrossFit WOD 7.17.2015

Warm Up:
1 lap walking lunge
25 kb swing (light)
1 lap WL
15 KB swing
1 lap WL
10 KB swing
1 lap WL
5 KB swing
Strength/Skill
Front squats
warm up
10 reps w/ bar
2×5 @ 35-40%
5 @ 45-50%
then
5×5 @ 55-60%
WOD
1/2 lap farmers carry 24/16′s
30 plate sit ups (start at chest and press over head as you sit up)
1/2 lap FC
30 plate thrusters
1/2 lap FC
30 plate russian twists (each side)
1/2 lap fc
30 plate g2OH
men’s plate- 25#
women’s- 15#

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