Tracking code:

09/12/2014

 In Workout of the Day


Main – WOD

I am on my way to Memphis for my second internship with CF Seminar Staff. Have fun this weekend guys!
-Jeff

(No Measure)

-General Warm up
+
3 sets of:
-5 press
-5 push press
-5 Push Jerk

Shoulder Press

10 @ 50% 2:00
5 @ 65% 2:00
3 @ 75% 2:00
2 @ 85% 3:00
1 @ 95% 4:00
1 @ PR Attempt

1000m Row (Time)

Max Effort 1000m Row
Rest 5:00 then,

1000m Run (Time)

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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