Vigor CrossFit WOD 7.28.2016

Warm up
10 single arm strict press each arm w/ a light band
20 banded face pulls
Then
5 rounds
5 burpee
5 KB squat swings 16/12

Strength (this is not a WOD! Strength training requires good form. Make this clear to our clients)
6 rope climbs
20 strict pull up
20 dips
30 deficit push up 45/25
30 15′ wall ball (level of ceiling joist) 12′ for ladies (3 blocks above top of men’s line)
40 pillar to plank
30 pendlay row 135/95
20 jerk 135/95
6 wall climb

WOD
16RFT
Partner alternate
5 hspu
5 t2b
5 KBs 32/24, 24/16

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