Monday, February 10th

 In Workout of the Day

Main – WOD

Warm-up (No Measure)

10 minutes reviewing pressing series with empty barbell. Then….

2 rounds with empty barbell:
5 DL
5 Hang PC
5 PJ

Push Jerk (5/4/3/2/1)

2 warm-up sets x 5 reps with light weight before getting to first working set.

20 minute running clock. Rest 2 minutes between each attempt. Add weight accordingly to level of difficulty. Final rep should be heavy single. 1 attempt at each set total.

The Hand Of The King (Time)

12/9/6/3:
DL
Hang PC
Push Jerks
Rx =
135/85

Rx+ =
155/105

Time Cap = 9:00

*Competition WOD with 2 heats

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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