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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