Thursday, April 3rd

 In Workout of the Day


Main – WOD

Warm-up (No Measure)

Accumulate 30 overhead wall therapy squats with PVC pipes

Warm-up (No Measure)

5 sets of 10 open-closed shoulders on pull-ups bar. Focus on getting as high as you can to develop that power!

The Never Ending Story (AMRAP – Rounds and Reps)

20 Min AMRAP:
400m Run
30 Burpees
20 OHS
10 Pull-ups
Rx =
95/65

Rx+ =
Lateral Burpees over barbell
5 Muscle-ups instead of 10 pull-ups.

Cash Out

Rx =
Accumulate 50 sit-ups and 1 minute in superman position.

Rx+ =
30 GHD Sit-ups
30 GHD Back Extensions

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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