Vigor CrossFit WOD 7.24.2015

Warm up:
Run 2 laps then line work

Strength/skill:
EMOM X 5
5 Strict shoulder press @75%, remaining time athlete must be used to plank hold.
For example, 5 strict press takes 20 seconds, the remaining 40 seconds the athlete must hold a plank.

WOD
5 RFT
5 curtis P’s 115/75
10 monkey bar pull ups (both hands start on lowest bar on pull up rig, reach up to higher bar with one hand then the other hand and then once both hands are on top bar, reach down for lower bar one hand at a time. One cycle is one rep. )
20 med ball cleans
40 DU’s

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