Vigor CrossFit WOD 7.23.2015

Warmup:
2 laps indian run (if a class is big 2 lines)
then…
Pvc over under teams of 3. 2 people hold pvc low, athlete jumps over. Then hold higher, athlete crawls under. 10 of each movement(over & under) for each athlete.

Strength/Skill:
10 DL @55%
6 DL @75%
3 DL @90%

5 rounds
5 DL @75%
10 Box Jumps 20/16
Every other minute on the minute. 2 minute rounds.

WOD
12 minute EMOM
Odd minute: 10 Power Cleans 165/115
Even Minute: 10 X 20 meter shuttle runs (ensure athletes are touching the ground every change of direction.

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