Vigor CrossFit WOD 7.9.2015

Warm up: 8min emom
6 sand bag shuttles
2 wall climbs. Then after the emom 15 pvc pass throughs and 15 pvc around your head or what you call them

Strength: bench press
Warm up to 70% 2 x 5 @ 50% 2 x 5 @ 60% then 3 x max reps @ 70-75% make sure to rest between max reps

Wod 1 – 4 RFT- 5 S2OH 10 DL 185/125 135/95 95/65

Rest 3 min

Wod 2 – 9/6/3 – hang snatch 95/65 push ups

Extra 3 x 20 banded tricep push downs & and toes taps ( lay on your back legs up the wall and reach for your toes )

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