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  CrossFit Hot Springs

WOD 03/02/2013

3/1/2013

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Warmup:  500 M Row, Shoulder and Squat Mobility, Light Wall Balls
-----------------
Partner WOD:

21, 15, 9 of the following

Calorie Row
Wall Ball 20/14
Push Ups
Toe 2 Bar

Partner #1 completes 21 Calorie Row then Partner #2 completes 21 Calorie Row,
Partner #1 completes 21 Wall Ball then Partner #2 completes 21 Wall Ball,
Partner #1 completes 21 Push Ups then Partner #2 completes 21 Push Ups,
Partner #1 completes 21 Toe 2 Bar then Partner #2 completes 21 Toe 2 Bar,
Partner #1 completes 15 Calorie Row then Partner #2 completes 15 Calorie Row
etc………………….

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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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