CrossFit West Houston WOD
Strength Block 15 minutes
Deadlift work to heavy 3 rep
HSPU x 5 or 20 sec HS Hold
Hamstring Stretch x 20 sec R/L
Conditioning
Plate to OH-OH Lunge-Burpees
12 min AMRAP
6 Plate to OH 55/35
12 OH Lunge Steps
6 Burpees to a Plate
Post your scores to the Whiteboard.
Accessory Work 3 rds
Scapular Pull Ups x 10
DB Bent Over Row x 8 R/L
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