CrossFit West Houston WOD
8:30 Class
Strength 15 min
Banded Hamstring Curls x 10
Half Kneeling KB Press x 5 R/L
Single Arm Ring Row x 10 R/L
Conditioning
AB-row-run
Assault Bike 25 CAL
Row 500m
Run 1000m
Warrior WOD 9:30 AM
“Lumberjack 20″
For time:
20 Deadlifts (275 lbs)
Run 400m
20 Kettlebell swings (2 pood)
Run 400m
20 Overhead Squats (115 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 Dumbbell Squat Cleans (45lbs each)
Run 400m
Post your scores to the Whiteboard.
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