Vigor CrossFit WOD 9.21.2016

Warm-up – General

Run 400M

30/20/30

Warm-up – Mobility/Stability

Bar Arm + Turkish Get Up + Windmill

AMRAP 6 Minutes for perfect technique (Choose loading)

WOD

OHS 5×2 OTM (yes OTM)

Accessory

Box Jump (24”/20”)

FSQ (#185/#120 – From ground)

T2B

21, 15, 9 for time

Extra Credit

Double KB SN: 3 (12kg/8KB)

Double KB OHS: 3

Double KB TH: 3

AMRAP: 5 Minutes (Every time you set the bells down, 10 burpee bonus)

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