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06/24/2015

6/23/2015

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Burpee Challenge:  Day 17 = 30 Burpees - 510 total
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Strength:   Shoulder Press -3/60, 3/65, 3/70, 3/75, 3/80%

WOD:  15 Min AMRAP

5 Power Snatch 95/65 (Rx) - 135/95 (Rx+)
10 Pull Ups (Rx) - Chest 2 Bar (Rx+)
15 Air Squats (Rx) - Jumping Air Squats 6 inch high (Rx+)

Optional Accessory

5 Rounds:
Sled Sprint 100 Meters 45/25

Rest 1 min between efforts

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    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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