Vigor CrossFit WOD 8.29.2016

Warm Up

Warm-up – General

:15 Jumping Jack

:15 Air Squat

:15 Mountain Climber

:15 Jump Squat

4 Rounds

Warm-up – Mobility/Stability

QPED Pointer (Contralateral) Static

QPED Pointer (Contralateral) Static

QPED Pointer (Contralateral) Dynamic

QPED Pointer (Contralateral) Dynamic

:20/:05 x 8 Intervals

WOD
Partners
Run: 1/2 mile together (out back door to the left onto southview, run to kettering blvd R, run to encrete R, back in back door)

AbMat Sit-up: 160 (one working at a time, partition as needed)

Power snatch: 80 (#115/#75) (one working at a time, partition as needed)

For time

as you and partner finish, move on to…

Accessory

Bench Press/Floor press 1×20 RM (use existing racks, do not bring over white squat racks)

after this is finished, if time allows….

Extra Credit

Rope Climb (legless if possible): 1 OTM 10 Minutes

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