Vigor CrossFit WOD 9.13.2016

Warm-up – General

Run 40’/Lunge 40’

Run 40’/Bear Crawl 40’

Run 40’/Crabwalk 40’

Run 40’/Inchworm 40’

2 Rounds

Warm-up – Mobility/Stability

Quadruped Crawl

Hand Stand Hold

Hollow Rock

:20/:05 x 9 Intervals

WOD

P 5×3 E3M

Accessory

Goblet Squat: 20 (24kg/16kg)

Swing: 20

KB Snatch 1/1 x 10 (Alternate each time w/h2h swing in between)

3 Rounds for time

Extra Credit

Wall Ball :20/:10 x 8 (#20/14)

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