Vigor CrossFit WOD 9.16.2015

Warmup- run 1 lap Indian run then…
5 min Amrap
5 pull up
10 push up
15 jump squats

Strength-
EMOM X 8 minutes

Odd minute: 5 strict pull ups
Even minute: 10 alternating reverse goblet squat lunge 24/16 kg

WOD- meant to be heavy
5 RFT
3 Muscle ups
5 power cleans 185/135, 135/95, 95/65 or 80% 1rm
7 burpee

Extra- 50 banded good mornings, 100 side KB side bends

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