Vigor CrossFit WOD 7.18.2016

warm up 1 lap run then 2 rounds of…
2 wall climbs
10 meter gorilla crawls
20 mtn climbers
20 lunge walks

Strength front squats
Warm up to 70-75% then
6 x 3 @ 70-75% with a 3 second pause at the bottom.

Wod 21-15-9
KB swings 32/24 24/16
Burpees

Extra – hollow hold 30 seconds x 4
Superman hold 30 seconds x 4
These should be holds not pulses. To add a little bit of a challenge and help with kipping have them hold on to a pvc pipe

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