CrossFit West Houston WOD
8:30 AM Class
Strength 20 min Cap
5 Rounds
Paused Bench Press (3 sec Pause at Bottom) x 2 (Explosively)
DB Clean And Jerks x 3 R/L
Big Arm Circles backwards x 10
Conditioning
DB PP-PU-Run
12 min AMRAP
DB Push Press x 12
Pull Ups x 24
300m Run
Accessory Work
Banded Pull aparts x 10
Banded Lat Stretch x 30secs R/l
DB Arnold Press x 8
9:30 AM Warrior WOD
“Eva”
5 rounds for time of:
Run 800 meters
30 Kettlebell swings (2 pood)
30 Pull-ups
**50 min Time Cap
Post your scores to the Whiteboard.
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