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Workouts

Saturday 12/03/16

By Rob | In Workouts | on December 2, 2016

CrossFit West Houston WOD

8:30 AM class

Partner WOD 120316
Part. 1 does 50 KB Swings (70/53), Part. 2 holds a Handstand Hold. Switch
Part.12 does 50 Box Jumps while Part. 2 holds plate overhead (45/25) Switch
Part. 1 does 50 Sit Ups while Part 2 holds bottom of a squat. Switch
Part. 1 does 50 Front Squats (115/85), while Part. D holds a plank. Switch
*Each Partner does each movement and hold.
** If handstand, OH position, squat hold or plank is broken, each partner does 3 burpees before continuing.

9:30 AM Warrior WOD
Warrior WOD 120316
For Time
1600m row
1600m run
rest 90 sec
1200m row
1200m run
rest 60 sec
800m row
800m run
rest 30 sec
400m row
400m run

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