Vigor CrossFit WOD 9.22.2015

Warm up
20 squats above parallel
20 sit ups
20 top half push ups (lock out to 90 degrees at elbow)
20 scap pull up
20 lunges
10 t2b
10 full push up
10 band assisted pull up
then…
3 minute AMRAP
9 wall ball
6 burpee
3 Pull up

Strength
5 rounds
8 single arm KB floor press per arm
8 minimum 15 max strict ring dips
do as a super set, rest as necessary between sets

WOD
With a partner working :20 on/ :20 off
3 rounds (51 round/17 minute cap)
50 Wall balls
40 Shoulder to over head 135/95, 125/85, 105/65
30 Snatch from floor (power, split, or squat) with same bar

Extra
3X35 kneeling banded crunches

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