In Workout of the Day

Main – WOD

Metcon (No Measure)

Chest to bar pull ups
7×7@ 0:50 rest

rx plus- do 1 muscle up before each set of seven, then go into your chest to bar pull ups

Yasso 800’s (4) (Time)

Run 800m
Jog 400 m
*do not rest

Repeat 4 times and record your time for every 800m. Attempt to maintain that time for all 4 rounds.

* you may sub rowing if running is not agreeable with any injuries you have.
Tell the coach after each 800m you complete so he may mark your time. Yell “1” …”2″…etc. We will not score the jogs.

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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