Vigor CrossFit WOD 8.18.2016


Line work


Paused Deadlifts

Warm-up to approximately 65% of 1RM

Then 5×5 @ 50% of 1RM
**each rep should have a 1-2 second pause between mid shin and below the knee
Paused Deadlifts:


Max rounds in 3 minutes of:
3 power cleans (135/95)
6 push-ups
9 squats

After each 3 minute cycle rest 1 minute. Repeat for 5 cycles.

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