Vigor CrossFit WOD 8.13.2015

Warm-up:
30 jumping Jacks
10 hand stand kick ups
10 rotational push-ups
10 meter bear crawl

Strength/Skill:
Handstand work with focus on handstand shoulder taps

Beginner: from a box
Intermediate: against a wall
Advanced: free standing

(See video above)

WOD:
10RFT with 30 second self imposed rest after each round

15 DU’s
10 sit-ups
5 back rack push presses (115/75)

Rounds should be all out effort followed by 30 second rest – 20 min time cap

Extra:
100 heavy KB side bends

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