Monday, July 7th

 In Workout of the Day

Main – WOD

(No Measure)

Speed Ladder Drills

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

For Time:
800m Run
150 Dubs (Or 300 singles)
400m Run
75 Dubs (Or 150 singles)
Time Cap = 15:00

Cash Out

Accumulate 30 forward jumps over orange hurdles

Scale =
50 forward jumps over parallettes

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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