CrossFit West Houston WOD
8:30 AM
Strength Block 15 min Block
Double KF Front Squats x 2
Max Pull Ups
Couch Stretch 20 sec R/L
Conditioning
Wall Balls-box jumps-T2B
21-21-15-9
Wall Balls
Box Jumps
T2B
Accessory Work 3 Rounds
Band Pull Aparts x 10
30 sec Front Plank
9:30 AM
Warrior WOD
warrior wod 090316
25 min AMRAP
20 Wall Balls 20/14
20 American Swings 53/835
20 PUll Ups
20 Ring Dips
20 Box Jumps 24/20
*Run 400m at minute 10 and min 15
Post your scores to the Whiteboard.
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