Vigor CrossFit WOD 8.19.2016

Warm-up (10 minutes):

2 rounds:

50 jump rope singles
10 KB SDHP
15 banded good mornings
10 meter bear crawl
10 meter inch worm

Strength/Skill (10 minutes)
DU’s
• If you have DU’s, 10 min to find max unbroken reps PR
• If you do not have DU’s, 10 min to practice them

WOD (25 minute time cap):
Chipper For Time
100 DU’s or 300 singles
90 squats
80 mountain climbers
70 sit-ups
60 KB high pulls (24/16)
50 KB swings (24/16)
40 push-ups
30 box jumps (24/20)
20 power snatch (95/65)
10 OHS (95/65)

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