Wednesday, July 16th

 In Workout of the Day

Main – WOD

(No Measure)

EMOM x 12:
2 Shoulder Press @ 65% 1RM (From the rack)
Rx+ =
55% 1RM + 25% BR (micro red bands)
*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)

Toe-Toe-Toe-Totally Dude! (AMRAP – Reps)

10 Minute AMRAP:
200m Run
Max rep T2B
*Score is the total number of T2B accumulated. Once you come off the bar you must complete another 200m run before your next set.

Cash Out

Strict supine barbell rows:
3 x max reps

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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