CrossFit West Houston WOD
Warm Up
3x
Pillar Plank Press Up x 10
Pillar Plank Hold Alternating Reach x 10
Empty Bar Muscle Clean x 5
Empty Bar FS x 5
Empty Bar Strict Press x 5
Conditioning
row-fs-push up-pull up-du-pc-pp-box j-run
50 Calorie row
40 Front squats 95/65
30 Push Ups
20 Pull UPs
100 DU
20 Power Cleans 95/65
30 Push Press
40 Box Jumps
400m Run
Post your scores to the Whiteboard.
12 days of Christmas Build Up ( we will do the 12 days wod at 8:30am and 9:30 am on 12/23)
9 Deadlifts 135/95
8 Plyo Push ups
7 Kipping Pull Ups
6 Lateral Burpees
50 m Odd Object Carry
4 Toes2Bar
3 Push Jerks 135/95
2 Stone2Shoulder
100m Run
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