Vigor CrossFit WOD 8.23.2016

Warmup: partners
50 wall ball
20 slam pass
20 backwards toss
20 chest pass
20 hikes
EMOM: 12 min
- 4 OHS
-6 strict press %60
- 8 PVC OH knees to feet
**same BB for both PP and OHS.
*** not jumping knees to feet. Rather, a mobility exercise. Hold PVC in OH position. Go from stand, kneel down to both knees, then back up to feet. While maintaining Locked out OH***
WOD: 15 min AMRAP
1/2 lap run
12 DL 155/125
6 HSPU
Extra: 3×10 BB ab roll outs
2 min of hamstring/hip mobility of choice

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