Thursday, July 24th

 In Workout of the Day


Main – WOD

(No Measure)

Deadlift drills with PVC pipe

Deadlift

10– 50% 1RM
5– 60% 1RM
3- 70% 1RM
2- 80% 1RM
1- 95% 1RM
1-PR attempt

Overhaul (Time)

3 RFT:
20 Calorie Row
5 OHS @ 65% 1RM
Time Cap = 9:00

Rx =
From the Rack

Rx+ =
From the ground

*Use same percentage and substitute front squats if you do not know your OHS 1RM.

Cash Out

Accumulate 200 alternating jump ropes

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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