Vigor CrossFit WOD 8.31.2016

Warm Up

Warm-up – General

Run: 400m

30 air squat/20 PVC pass thru/30 PVC OHS

Warm-up – Mobility/Stability

Bear Crawl

Hand Stand Hold

Hollow Rock

:20/:05 x 9 Intervals

WOD

8 min Ascending Ladder
burpees and pull ups or ring rows. Start at 1

Accessory

BSQ 5×2 E3M (HEAVY 85% minimum)

Extra Credit

Double KB Swing: 10 (24kg/16kg) OTM

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