Tracking code:

09/22/2014

 In Workout of the Day


Main – WOD

Squat Therapy (wall Squats) (No Measure)

PVC-overhead squats: Accumulate 15 reps with a 3-second pause at the bottom. Move Closer to the wall every 3rd repetition.

Front Squat

3 ascending warm up sets then
+
3 work sets
3@ .70
3@ .80
Max reps at .90
Rest 3:00 between sets

Metcon (Time)

For time:
800m run or sub 40kcal row
30 bar-facing burps
30 Hang power cleans @ .50

(rx+) = .70 for cleans

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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