Vigor CrossFit WOD 9.16.2016

Friday 9/16
Warm-up – General

Run 400M

30/20/30

Warm-up – Mobility/Stability

:15 Plank

:15 Superman

:15 Side Plank

:15 Side Plank

4 Rounds

WOD

PP 10×2 OTM

Accessory
W/ Partner

DL: 80 (#185/#125)

Pull-up: 65

FSQ: 50 (135/95)

Ring Dip: 35

Thruster: 20 (95/65)

For time

Extra Credit

KB Skill

Double Swing: 3 (16kg/8kg)

Double Clean: 3

Double FSQ: 3

Double Jerk: 3

Double OHS: 3

*Go through entire complex 1 time without putting bells down, then your partner does the same

7 Rounds each – Skill development

Skill

KIPPING:
Pull up
Chest to bar
Hips to bar
Pull overs
Bar MU – Accumulate 20 reps – skill development.

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