CrossFit West Houston WOD
Skill
squat Therapy
Strength Block 15 minutes
Stone 2 Shoulder x 3-5
Double KB Strict Press x 5
Hamstring Stretch x 20 sec R/L
Conditioning
Death by Pull Ups/Ring Rows
Min 1 = 1 PU
Min 2 = 2 PU
Min 3 = 3 PU
Min 4 =4 PU
etc
On the minute immediately following your tap out 150 Air Squats for Time
Post your scores to the Whiteboard.
Accessory Work 3 Rounds
Hollow Holds x 20 sec
Flutter Kicks x 20 (10 R/L)
Spiderman Crawls x 5 R/L
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