CrossFit West Houston WOD
Skill /Warm Up
3 sets
Wall Walk with holds x 3-5
Stone2Shoulder x 4
Ring Rows x 6-8
Beat Swings x 5-8
Conditioning
jr-bur-kbs-pu
20 min EMOM
Min 1 :30 Jump Rope
Min 2 10 Burpees
Min 3 :30 KB swings
Min 4 10 Pull Ups
Post your scores to the Whiteboard.
12 Days of Christmas Build Up ( we will be doing the 12 days tomorrow at 8:30 and 9:30
11 Cal Row
10 KB Snatches 5 R/5L
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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