CrossFit West Houston WOD
Strength 20 minutes
80m Rack/FC (one kb racked one Farmer Carry. Switch at 40m)
5 Tall Box Jumps
10 High Plank Shoulder Taps
Hamstring Stretch x 20 sec R/L
Conditioning
Deadlifts push up and run
3 Rounds
5 Deadlifts 205/135
10 push ups
then
600m Run
then
2 Rounds
5 Deadlifts
10 push ups
then
300m Run
then
1 round
5 Deadlifts
10 push ups
Warrior WOD 9:30 AM
Strength
Practice OH Squat
Plus Chest Opener stretch and Walk the dog stretch
Conditioning
OH Squat pull ups run
3 Rounds
5 OH Squats 95/65
10 Pull ups
then
800m Run
then
2 rounds
5 OH Squats
10 PUll ups
then
800m
then
1 round
5 OH Squats
10 Pull ups
Post your scores to the Whiteboard.
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