CrossFit West Houston WOD
8:30 Class
Strength
3-4 sets
6-8 RDL L/R
:30 squat hold
3-5 Strict Pull Ups
10 Power Planks
Conditoning
Front squats- push ups on the bar
18-15-12-9
Front Squats 95/65
Push Ups on the bar
*Run 200m in between rounds
Warrior WOD 9:30 AM
CrossFit LynchPin #12
400 m Run
15 Clean and Jerks 135/95
3 Rope Cllimbs
12 Clean and Jerks
2 Rope Climbs
400m Run
9 Clean and Jerks
1 Rope Climb
Post your scores to the Whiteboard.
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