Monday, May 5th

 In Workout of the Day

Main – WOD

(No Measure)

In 10 minutes accumulate:

5 Rounds-
20 Dubs (or 5 Dub attempts)
5 Wall therapy squats with pvc pipe overhead

Metcon (Time)

For Time:
3000m row (switch every 250m)
2400m run (switch every 100m)
400 Dubs (No more than 2 people working at a time)
*Teams of 4-5 people. Teams may start at whatever section they choose but most complete the entire section before moving to the next

Time Cap = 30:00

Cash Out

Accumulate 2 minutes in the hollow body position on the turf or mat

Rx+ =
Hold 5lb plate in between feet and in hands

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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