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WOD 03/10/2014

3/9/2014

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Warmup:  500 M Row, Squat/Shoulder Prep, 

EMOM for 8 Mins

Power Clean and Power Jerks x 3 Reps
135/95

Rest 8 Mins

WOD:  10 Min Ladder

3 Wall Balls 20/14
3 Burpees
6 Wall Balls 
6 Burpees
9 Wall Balls
9 Burpees
12 Wall Balls
12 Burpees
etc.............

Bonus:  100 Ab movements...your choice

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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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