Vigor CrossFit WOD 9.2.2016

Warm-up – General

Run: 400M

5 Rounds of Cindy (Easy Pace – Warm-up)

Warm-up – Mobility/Stability

Arm Bar stretch + Turkish Get Up + Windmill

AMRAP 6 Minutes for perfect technique (Choose loading)

WOD
Partners
Run: 400 (200 each)

Partner Wall Ball: 25 (#20/#14)

Box Jump: 25 (24”/20”)

5 Rounds for time

Accessory

DL 5×3 E3M (HEAVY)

Extra Credit

Double KB Snatch: 5 (16kg/12kg)

Double KB OHS: 5

Run: 100M

AMRAP 10 Minutes

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