Monday, May 12th

 In Workout of the Day

Main – WOD

Band Assisted Back Squat

Band Assisted 1RM Back Squat

Rx =
Green Band

Rx+ =
Blue Band

*10, 5, 3, 2, 1, 1 rep scheme. 4 stations (Rx men/woman, Rx+ men/women). Partner with 2-3 people around the same height as you.

Chips and Hips (Time)

For Time:
500m Row
40 Air Squat
30 T2B
20 Hang Power Snatch
10 OHS
Rx =

Rx+ =
20 Full snatches from the ground (instead of 20 PS and 10 OHS).

Cash Out

Accumulate 30 front raises + steering wheel with bumper plate.

Rx =

Rx+ =

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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