CrossFit West Houston WOD
Aerobic Capacity Work
Row- DB Clean and Jerks
Every 8 minutes
Row 750 pace @ 2k 500m split + 3-5 secs
5 Single Arm DB Clean and Jerks 50/35
* DB CJ meant to be Unbroken.
Record avg split
Post your scores to the Whiteboard.
Strength Work 15 minutes
DB Rows x 10 R/L (go up in weight each round)
Single Leg Hamstring Sliders x 5 r/l
Med Ball to Toes x 10 R/L
Step Ups x 5 R/L
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