Vigor CrossFit WOD 7.22.2015

Warm up:
2 rnds
5 burpee
5 hand stand kick ups
10 push ups
20 ring rows

Strength/skill:
Man maker
3X5 16/12Kg
2X5 20/16 Kg
1X5 24/20 Kg
1X as many reps as possible 28/24Kg or max out highest weight achievable

WOD
14 partner AMRAP –partner A, Partner B format.
10 front squat 115/75 (from the ground)
10 KBS 28/20
20 DU’s

one minute rest

EMOM X 4 with same partner.
Bar Hang, plank

Even minute: bar hang partner A, Partner B 1 minute plank hold
Odd minute: switch partner movements

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