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Wednesday, June 11th

 In Workout of the Day

Main – WOD

(No Measure)

Jumping split lunges-
3 x 45 second max reps

Rx =
15#/10# plate overhead

Rx+ =
20#/14# Medball overhead

*1 minute rest between each round. Use ab mat or black pad if you have knee pain.

Metcon (Distance)

For Distance:
10 minute row
*1-3 people per team. Switch at the top of every minute.

Cash Out

Weighted step-up with barbell in back squat position:
3 x 8 with each leg

Rx =
20”/16”

*Increase weight as needed. Lower height of step instead of doing it without barbell if you are not able to step-up on Rx height.

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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