Vigor CrossFit WOD 8.20.2015

 Warm up- 2 min jump rope
Then…
5 min Amrap Cindy
5 pull up
10 push up
15 squat
Strength:
8 min. EMOM
Odd minute-max DU’s
Even Minute- max rep Atlas stone ground to shoulder
rest 30 seconds between movements

WOD:

Run 1 lap buy in,

then…

21-15-9

Back squat 115/75 (bar from the floor)

Toes to Bar

Cash out run 1 lap

 
 
 
 
 
 

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