CrossFit West Houston WOD
Strength Block 15 minutes
Back Squat Find a Heavy 1RM
Pendalay Rows x 5
Scorpions x 5 r/l
Conditioning
Run Sit Up Pull Up
600 m Run
40 Sit Ups
20 Pull Ups
400 m Run
30 Sit Ups
15 Pull Ups
200 m Run
20 Sit Ups
10 Pull Ups
Post your scores to the Whiteboard.
Accessory Work 3 Rounds
DB Good Mornings x 10
Band Lat Stretch 20 sec R/L
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