CrossFit West Houston WOD
8:30 AM
Partner WOD 100816
Row 2000m (each row 1000)
800m Sandbag Run(2 Rounds 200m Run each parterner. Alternate 200m runs)
70 Med Ball Sit Ups (each do 70 sit ups passing med ball)
60 push ups alternating reps. Hold push up plank while partner pushes up
50 Air Squats alternating reps
40 Clean and Jerks 135/95 Alternating reps
30 Over the bar lateral burpees
20 Pull ups split any way
10 OH Squats Split
Need ideas for your 5 minutes of mobility? See the mobility resource page!
9:30 AM Warrior WOD
Warrior WOD 100816
25 min AMRAP
Row 500m
Run 400m with Sandbag
In remaining time:
5 Clean and Jerks 135/95
10 Pull Ups
15 Air Squats
20 Med Ball Sit Ups
Post your scores to the Whiteboard.
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