Vigor CrossFit WOD 8.16.2016

Warm-up: (10 minutes)

3 minutes of singles

2 rounds:
10 scap pull-ups
10 PVC good mornings
10PVC pass thru

Strength: (15 minutes)

5 rounds w/ 60-90 seconds max rest after each round

5 Strict Pull-Ups (Normal Grip)
10 Reverse Grip (Under Hand) Barbell Rows (95/65) (75/45)

**Superset the movements**

WOD: (18 minute time cap)

With a partner, splitting reps evenly:

Double-Unders (3:1 scale)
80-80-80-80

Pull-ups
60-50-40-30

Alternating Partner Ball-Slams
40-30-20-10

**With remaining time, accumulate 4 minutes of plank hold**

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