Friday, February 14th

 In Workout of the Day

Main – WOD

Bench Press (5×5)

20 minute running clock

Partner up with someone around your same strength level. Perform 5 sets 5 with a 3 second pause at the top and bottom of each rep (partner will provide count down). Add weight as needed. Record heaviest set performed.

Shaking The Thrust Off (AMRAP – Reps)

7 Min AMRAP:
3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thursters
9 Pull-ups
12
12
15
15
Etc…
Rx =
95/65
Unassisted Pull-ups

Rx+ =
Chest to bar pull-ups

Scale as needed

*Competition WOD

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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