CrossFit West Houston WOD
Warm Up
3 Sets
Handstand Hold + Tempo Negative X 3-5
Hollow Hold + KB Hold 10-20 sec
Shin box Flow to Stand x 10
Conditioning
8:00 AMRAP
150m Row
10 Jumping Lunges
150m Row
25ft Alligator Walk
Rest 4:00
8:00 AMRAP
3 Sandbag Get-ups
100m run
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