Thursday, April 10th

 In Workout of the Day


Main – WOD

Warm-up (No Measure)

Rx =
4×5 Strict or banded pull-ups with 2 second pause at bottom.

Rx+ =
5 x 3 weighted chest to bar pull-ups

*At least 90 seconds rest between attempts.
Record weight/band used under the comments section in the WOD

Steely Diane (Time)

For Time:
21/15/9
DL
HSPU
Rx =
21- 155/85
15- 185/105
9- 205/115

Rx+ =
21- 225/135
15- 275/155
9- 315/185

*Competition WODs

Time Cap = 10:00

Cash Out

30 hollow body to superman rolls

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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