CrossFit West Houston WOD
Skill
Squat Therapy
*Emphasis on Posture and Position with feet generally forward
Strength Block 15 minutes
Front Rack Barbell Lunges x 5
Barbell Bent Over Rows Hands facing out x 5 R/L
Spiderman Crawls x 5 R/L
Conditioning
Row- L Sit Pull Ups – DB Snatch
In 10 minutes
Row 500 m Buy In
AMRAP in remaining time
4 L Sit Pull Ups
20 DB Snatches 10 R/L
Post your scores to the Whiteboard.
Accessory Work 3 Rounds
Dips x 5-12
Planks 30 seconds
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