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Friday, April 18th

 In Workout of the Day

Main – WOD

500m Row (Time)

Max Effort 500m Row

Warm-up (No Measure)

Spend 10 minutes working on pull-up progressions:
Active shoulders
Open-close shoulders
Open-close high pulls
Everyone will perform warm-up. No one’s pull up form is good enough yet that you wouldn’t benefit from performing progressions.

Hand Twins (AMRAP – Reps)

12 Minute AMRAP with partner:
200m Run
Max Rep Pull-ups

*Partner WOD. Partner 1 runs while partner 2 does C2B. Score is total pull-ups performed.
Rx=
Unassisted pull-ups

Rx+ =
C2B Pull-ups

Cash Out

Accumulate 3 minutes of plank holds

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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