Vigor CrossFit WOD 9.29.2015

Warm up
5 min AMRAP

2 wall climbs
8 squat jumps
12 hip bridges
16 Arm circles

Strength
Snatch form
Use PVC pipes to work on hang snatch progression- (Spend some good time coaching with these)
Then- Work up to 90% of Max
7 sets of 1 rep

*FOCUS ON FORM TODAY!

WOD
Run 1 Lap
10 pull ups
20 burpees
30 Box Jumps
40 Air Squats
50 DU
Run 1 lap
50 DU
40 Air Squats
30 Box Jumps
20 Burpees
10 pull ups
1 run lap

Stretching
3 x 5 Downward Dog to cobra

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