CrossFit West Houston WOD
Deadlifts/Gymnastics
Deadlifts work up to 1 x 5
M 5lbs heavier (-30 of 3 rep)
W 2.5lbs heaveir (-40 or 3 rep)
Spend 4 sets warming up to weight
in between all sets
Max Dips
L Sit Progression x max holds
Sexy Friday
25 mins
DB Lateral Raise x 15
Empty Bar Press x 20-25
One Arm Banded Kneeling Row x 15 R/L
Superman Back Ext x 15
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