CrossFit West Houston WOD
Strength Block 15 min
Back Squat x 15
Heavy Bent Over DB Rows x 8 r/l
Banded Face Pulls x 10
Conditioning
Run – Renegade Man Makers
300 m Run
30 Renegade Man Makers (Row R +Row L + 1 DB Clean + 1 DB PP)
300 m Run
Post your scores to the Whiteboard.
Accessory Work 3 Rounds
Scapular Ring Rows x 15
Side Plank x 20 sec R/L
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