Vigor CrossFit WOD 8.5.2016

Warm up:

1 lap jog

Then…
5 minute AMRAP

5 banded good morning
5 star jumps
5 burpees
5 KB swing. Light

Strength: 25 minutes

Deadlift

1×10@50%
3×5@65%
2×3@75%

Rest 1-2 minutes between sets

WOD: 12 minute cap

“Diane”
21-15-9
Deadlift 225/155
HSPU

Extra:

Accumulate 4 minutes of plank hold

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