1-30-13

 In Workout of the Day

SWOD

15 minutes to work up to a 1RM of front or back squat

An example rep scheme could look like this:
10 @bb – 5@ 60% – 2@80% – 3 attempts for max lift

Jucha’s squat cult- work up to one set of 5 @ 82.5 %

WOD:
And now for a “WLRCF original ”

“The Ghost of Eric Wyles”

12:00 Partner amrap
*Rack position hold (135/85)
*Burpees

One person holds the barbell in the racked position while the other does burpees.
Once the barbell can no longer be held, partners will alternate roles.
Score is total number of burpees combined.

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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