CrossFti West Houston WOD
8:30 AM Class
Strength Block x 15 min
Weighted Pull Ups Find heavy 1
Front Rack Axle Lunge Steps x 5 R/L
Straight Leg Windshield Wipers x 10
Workout of the Day
DB PP-DB Step Up-Run
10 min amrap
10 DB Push Press
10 DB Step Ups
100m Run
9:30 AM Warrior WOD
“Lumberjack 20″
For time:
20 Deadlifts (275 lbs)
Run 400m
20 Kettlebell swings (2 pood)
Run 400m
20 Overhead Squats (115 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 Dumbbell Squat Cleans (45lbs each)
Run 400m
Post your scores to the Whiteboard.
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