Vigor CrossFit WOD 8.6.2015

Warm up
Line work (warm up legs, hips, knees, shoulders)

Then:
2 -3 rounds
20 pass throughs
20 step ups
20 ring rows
20 dips

Strength/Skill
10 min to work on max pistols

10 min to work on Muscle Up Progression

Time each skill & switch (5:30 class can split in two groups)

WOD
“Vigor Roulette”

10-9-8-7…1
SDHP
(135/95)
(115/75)
(95/65)
1-2-3-4…10
OB Burpee

–BUT–
Every min. stop and do what the playing card tells you:

Heart: 2 MU
Diamond: 4 C2B
Clover: 5 Pushups
Spade: 5 Air Squat

Extra
100 Hollow rocks
100 Supermans

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