Tuesday, July 22nd

 In Workout of the Day

Main – WOD

(No Measure)

EMOM x 12:
2 Deadlift @ 70% 1RM

Rx+ =
55% 1RM + 25% BR (Black band men/Green women)

*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)

Jackal (Time)

75 Dubs
5 Thrusters @ 70% 1RM
20 Pull-ups
60 Dubs
4 Thrusters @70% 1RM
16 Pull-ups
45 Dubs
3 Thrusters
12 Pull-ups
30 Dubs
2 Thrusters
8 Pull-ups
15 Dubs
1 Thrusters
4 Pull-ups
Time Cap = 17:00

Rx =
Unassisted Pull-ups
Dubs (or double singles)
Weight taken from the ground

Rx+ =
Chest to bar pull-ups

Cash Out

3 x 6 per leg:
Bulgarian split squats with DBs/KBs

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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