CrossFit West Houston WOD
Strength Block 15 min
Bench Press Work up to heavy 3rep
Single Leg DL x 5 R/L
Table Top Bridges x 3
Conditioning
Run DB Snatch-wall balls-smithies
100 m Run
10 Heavy DB Snatches (Go Heavy R/L)
200 m Run
20 Pull Ups
300 m Run
30 Wall Balls 20/14
400m Run
40 Smithies
*2 Burpee penalty for each Wall Ball Break and Pull Up Break)
Post your scores to the Whiteboard.
Accessory Work 3 Rounds
Windmills x 2 R/L
PVC/ Bar OH Squats x 5
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