CrossFit West Houston WOD
Strength 15 mins
Seated Banded Leg Curl x 8 (heaviest band possible)
Half Kneeling Bottoms Up KB Press x 5 r/l
Reverse DB Flyes x 12
Partner WOD
Partner workokut 091518
400m Farmers Carry (you go I go 100m each does 200m)
300 Double Unders (switch every 50)
200 Russian Swings (switch every 25)
100 CAL in Assault Bike switch every 10 CAL
Warrior WOD 9:30 AM
DB Snatch-Row-DU-run
10 Alternating DB Snatches
500m Row
20 ADBS
400m Run
30 ADBS
300m Row
40 ADBS
200m Run
50 ADBS
100 DU
Post your scores to the Whiteboard.
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