Wednesday, May 21st

 In Workout of the Day


Main – WOD

(No Measure)

Seated vertical jump to rings. Ladder format with rings to increase height. Record max height in the comments box.

Starting height of rings:
Men- 8’
Women- 7’
*Increase height by no more than 3” a round (16”/12”+45lb Plate).

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups
Rx =
As written

Scale =
-Pike HSPU from box
-“Man push-ups” on incline using box (the taller the box the easier it is).
-Parallette Dips

Time Cap = 15:00

Cash Out

Accumulate:
50 scissor kicks on back (right + left = 1 rep)
50 super men on stomach (hold 1 second at the top before descending)

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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