Vigor CrossFit WOD 7.20.2016

Warm up –
line work and warm up / practice movements in Wod and explanation

Wod 1
3rft
5 KB clusters 24/16
10 box jump overs
20 DU

5 minute rest

Wod 2
For time
40′ KB oh lunge walks 24/16
20 c2b pull ups
12 oh 1 arm KB squats
20 t2b
40′ KB oh lunges

5 minutes rest

Wod 3
7 minute amrap
15 empty bar squats
30 du

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