Vigor CrossFit WOD 8.7.2015

Warm up
Indian Run
Then-
7 min AMRAP

2 Wall climb
5 Pull up
7 push ups
10 air squat
(this is a warm up, so they don’t need to speed through)

Strength
Double KB Clean Progression – 1RM

2 x 5 @ 25%
1×3 @ 40%
1×2 @58%
1@ 74%
1 @ 83%…
work up to 1 RM of Double KB Cleans

WOD
“Fight Gone Bells”
1 min per station
3 rounds total

1. Russian KBS (32/24)
2. Goblet Squat 24/26
3. Sumo DL 40/32
4. 1 arm snatch 24/16

Rest 1 min after each round (full rotation of stations)

Extra
shoulder mobility

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