12/04/2014 (M, G)

 In Workout of the Day


(No Measure)

Muscle up progressions,

Low hang rings


Ring Dip demo

Metcon (AMRAP – Rounds and Reps)

Partner Wod**

12:00 amrap

1) works

2) holds plank

Row10 cal

30 Ring Dips

30 sit ups.

scale dips to 2x hand release pushups

@ 12 minute mark begin wod #2

Metcon (Time)

Wod 2

1) runs 200m

2) rests

complete 800m as a relay.

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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