Vigor CrossFit WOD 7.28.2015

Warm up
30 Partner Med ball throws over pull up bar. (Like wall balls w/o wall)
10 PVC pass through
60’ Bear crawl
1 minute per arm Banded static front rack stretch
10 Scap pull ups
5 Scaled wall climbs (inchworm butt to wall)
10 Empty bar hang snatch + snatch grip back rack push press complex
Strength
o S2OH athlete choice – 1-RM
o 3×8 Strict pull up (add weight to top athletes, add bands to those that need them to get 8 unbroken. Enforce proper range of motion.)
o 3×30 Barbell skullcrusher 45/35

Conditioning Workout

o 5 rounds for time: 5 burpees + 10 push-ups + 20 double unders

Abs/Accessory
o 20 TGU at 60-65% (this one is for those that blast through the WOD unbroken)
o 100 Standing or kneeling side bends against band

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