Vigor CrossFit WOD 7.22.2016

Warm up
7 minute amrap
8 Kb swings
5 Push up
3 Long jumps
1 Wall climb

Strength 3x 5 50second on 10 off
- handstand holds
- bar bell calf raises 75/55 45/55
- banded crunches
- reverse hypers
- plank hold middle / side /side

Wod – for time

8 back squats
30 push ups
1 lap run – if raining 100 singles
2 rope climbs
60 KB swings
2 rope climbs
1 lap run
30 push ups
8 back squat
Weights for squats 205/155 185/135

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