Vigor CrossFit WOD 9.26.2014

Warm up
walking lunge 60′
20 Russian twist
Wheel barrow walk 30′
300 Single jump rope combined
30 Burpee combined

WOD
with a partner, combine for the following…
75-60-45-30-15 each of:
Push up
Jump squat
KB snatch 16/12**
** Each team will have a pet rock to mind during the workout. If your pet rock touches the ground at any time you and your partner must stop and do 5 burpees each.

Abs
20/20
Hollow rock banana/Superman
rest 30 sec

Skill
Recess!

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