Vigor CrossFit WOD 8.17.2016

Wednesday:

Warm-Up (10 minutes):

1 lap run

21-15-9
PVC OHS
Push-Ups

Strength: (12-15 minutes)

Push Press:
• 1×10 @ 45%
• 1×8 @ 55 %
• 1×6 @ 65%
• 2×5 @ 70%,
• 2×5 @ 75%,
• 1×2 @ 80%

WOD (20 minute cap):
W/ a partner (working A,B,A – B,A,B, – etc.) complete the following for time:

21-18-15-12-9-9-12-15-18-21
Overhead Lunges (95/65)
Burpees
Sit-Ups

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