CrossFit West Houston WOD
Warm Up
3 Roun
OH Wall Ball Slams x 10
Wall Facing Lateral Throws x 10 R/L
Lateral Facing Rotational Throws x 10 R/L
Strength
Bench Press
3 x 5
M Add 2 lbs from last week
W Add 1 lb from last week
Deadlift
1 x 5 @ 50lbs less than 3 rep mas DL
Conditioning
8 min AMRAP
5 Smithies
6 Push Press 95/65
7 Bent Over Rows
Focus: Snappy Push Press no soft knees. Keep a steady pace as opposed to high score. Keep good posture and position for Bent Over Rows
Post your scores to the Whiteboard.
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