CrossFit West Houston WOD
8:30 AM
Strength Block 15 minutes
KB Front Rack Lunges x 3 R/L
Mixed Grip Pull Ups x 6
Dracula 2 Supermans x 5
Conditioning
DB Split Snatch – Box Jump
60 DB Split Snatch 30 Right/ 30 Left
60 Box Jumps
Post your scores to the Whiteboard.
Accessory Work 3 Rds
Dips x 5-10
Hanging Knee raises x 10
9:30 AM
Warrior WOD
50 KB Snatch/High Pull 53/26
50 Back Squats 95/65
50 DB Bench Press 40/20
50 CAL Rows
50 Burpee 2 a Plate
50 Clean and Jerk 95/65
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