CrossFit West Houston WOD
8:30 AM
Strength Block 15 minutes
Double KB Front Squats x 3
Ring Rows x 10
Spiderman Crawls x 5 R/L
Conditioning
Run-Swings-sit ups-lunges
In 12 Minutes
800m Run
AMRAP in remaining time
20 KB Swings
20 Sit ups
20 Goblet Lunges
Accessory Work 3 Rounds
Push ups x 10-20
Couch Stretch 20 sec R/L
9:30 AM
Warrior WOD
Warrior WOD 011616
With a running Clock
0-10 minutes
7 Rounds
7 Thrusters 95/65
7 C2B Pull Ups
10-20 minutes
Run 800m M/600m W
Row 750 M/ Row 500 W
20-30 min
AMRAP
10 Burpee Box Jumps
20 KB Swings
30 Sit Ups
**During first two time periods once the tasks are complete rest the remaining time
Post your scores to the Whiteboard.
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