CrossFit West Houston WOD
Warm Up
3 Rounds
PVC Pass Throughs x 10
PVC Good Mornings x 10
PVC OH Squats x 5
WOD Prep
section 1
Run 100m
Russian KB Swings 10
Beat Swings x 5
rest 1 min
section 2
Run 100m
Hybred Swings x 10
Beat swings x 5
rest 1 min
Section 3
Run 100m
American Swings x 10
Beat Swings x 5
REST 5 min
During Rest Child’s Pose with moose antler rotations 3 R/L
Helen Re -test
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups
Post your scores to the Whiteboard.
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