Vigor CrossFit WOD 7.7.2015

Warm up:
4 rounds
4 kb snatches
4 burpees
4 jump squats
4 k2e

Strength:
6 rounds 60-90 sec rest between rnds.
4 power cleans @ 65-70%
Followed by Max reps & weight KB 1 arm bent over rows.

WOD: 5 RFT
10 KBS
10 burpees

Extra: 3×15 banded windmills
3×15 DB over head ab roll downs

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