Vigor CrossFit WOD 8.4.2015

Warm up
1 Lap run
Then-
3 rounds
20 superman
10 whirly birds (each side)
20 banded face pulls
20 banded pull throughs
3 wall climb

Strength
Pendlay Row
warm up to 70%, then:
3x 3 @ 70%
2 x 3 @ 75%
2 x 3 @ 80%
1 x 2 @ 85-90%

WOD
10 min AMRAP
7 Snatches 115/75
Run 1/2 lap with sand bag (or ball)

Extra
3 x 30 Toe Taps
3 x 15 hip bridges

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