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WOD 01/04/2013

1/3/2013

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Warm Up:  Mobility
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Wendler Cycle 2, Week 3 Front/Back Squat
Warmup lifts then 75%x5, 85%x3, 95%xmax reps, 55%x10
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8 Round EMOM of:
1 Power Cleans (from floor) + 1 Hanging Squat Clean + Max Double Unders @ 70% of Max Clean
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WOD 3 RFT:
15 Unbroken Back Squats 135M/95W 
350 Meter Row
(Scaled weights for squats 115/75 or 95/55
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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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