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WOD 03/04/2014

3/3/2014

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Warmup:  500 m row, Shoulder prep for the HSPU's...more on the board in the morning.
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Strength:  10 Mins to find a 5 Rep Max Deadlift (just like yesterday...not looking for anyones eyeballs to pop out...just get a pretty heavy set)

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WOD:  "Diane" 21-15-9

            Deadlift 225/155

            Handstand Push Ups

Scaled:  135/95 on the loads and pushups instead

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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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