CrossFit West Houston WOD
WARM UP
5:00 general warm up
5:00 KB warm up
CONDITIONING
3 Sets
3:00 to complete
10 Clean and Jerks
then Max Effort Unbroken Wallball Shots
2:00 Rest
*After the 3rd round and 2:00 rest go immediately into,
3 Sets
3:00 to complete
300m Run
then Max Effort Unbroken Hang Power Clean
2:00 Rest
ACCESSORY
Spinal Decompression Stretch
– Legs straight up x :60
– legs in squat position x:60
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