Vigor CrossFit WOD 8.22.2014

Warm up
4 rounds
3 HS kick up (from standing)
6 Burpee
9 PVC OHS
then…..
Accumulate 2 mins of handstand hold

Strength
OHS
7 X 2 @ 80%
Warm up rep scheme
3X5 @ 20%
2X3 @ 30%
1X3 @ 40%
1X2 @ 50%
1X2 @ 60%
1X2 @ 70%
7X2 @ 80%

WOD
10 min cap
150 Double under
90 Wall ball
30 Pistol squat

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