Vigor CrossFit WOD 9.30.2015

Warm up
Run one lap

2 min jump rope

Line work
spider lunges
frankensteins
bear crawls
burpee broad jumps

PVC pass throughs

Strength
Met/Con & Gymnastics Totals:

25 Min to Establish Max Reps/Time of:
400 M Run
Double Unders
Strict Pull-ups OR Muscle Ups
Hand Stand-
Push ups- OR hold- OR- Walk

WOD
4 Min AMRAP of
12 OH Lunges w/ plate
8 G2O w/ Plate
10 sit ups w/ Plate

Rest 2 min.

3 Min AMRAP
10 OH Lunges
12 G2O
8 sit ups

45/25 lb plate

Stretching
Shoulder mobiiity – w/ KB
-w/ bands on bar

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