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Workouts

Monday 12/19/16

By Rob | In Workouts | on December 18, 2016

CrossFit West Houston WOD

Gymnastics

5 Rounds S

Round 1 Max Strict Pull Ups

Round 2 Max Kipping Pull Ups

Round 3 50 % of Max Strict Pull Ups

Round 4 50% or Kipping Pull Upmax

Round 5 50% of Kipping Pull Up max

**In between Rounds Lat Stretch x 15 R/L

Strength E2MOM

5 Rounds

DB Step Ups x 3 R/L

Foward Leg Swings x 10 R/L

Conditioning
Tabata Mash Ups Air Squats and Sit Ups
8 Rounds
20 sec Air Squats
rest 10 seconds
20 sec Sit Ups
rest 10 sec

Post your scores to the Whiteboard.

12 Days of Christmas Ninth Day

9 Sit Ups

8 KB Swings

7 Plate to OH

6 Power Cleans

5 Box Jumps

4 Power Snatch

3 OHSquats

2 Jerks

1 x 100m Run

 

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