WOD 02/05/2013

2/4/2013

Warm Up: 500 M Row, Burgener warmup, shoulder mobility for burpees, handstand holds
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WOD: In 3 Minutes complete as many rounds and reps of the following triplet
3 Power Snatch 135/95
6 Burpee over Barbell
9 Chest 2 Bar Pull Up
Complete 5 Cycles – Rest 1 Minute between Cycles
Score=total amount of reps

* Scaled weight -- 115/75
** Scaled pullups -- regular pullups

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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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WOD 02/05/2013

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