CrossFit West Houston WOD
8:30 AM Class
Strength Work 16 minutes
DB Reverse Lunges x 16
Tough Ring Rows x 12
Thoracic Bridge x 3 R/L
Partner WOD
Partner WOD 081118
300m Carry *
150 Double Unders (or 300 single unders)
75 DB Snatches
150 Double Unders (or 300 single Unders)
300m Carry *
* Partners must carry 1 DB, 2 KB’s, 1 Sandbag any way necessary
Warrior WOD 9:30 AM
DU-Squat Cleans-Back Squat-T2B-Run-Thrusters
Part 1 4 Rounds
50 Double Unders
5 -4-3-2 Squat Cleans 165/110
Rest 3 mins
15-12-9-6-3
Back Squats 135/95
Toes 2 Bar
Rest 3 mins
Run 800 m
25 Thrusters 75/55
For Total Time
**Back Squats should be a weight that is comfortable to clean and Jerk and safely control to the back of the neck
Post your scores to the Whiteboard.
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