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WOD 04/09/2014

4/8/2014

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Warmup:  500 M Row - more on the board in the morning

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Strength:  Shoulder Press  5 x 5 reps

Pendlay Rows  3 x 6 reps

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12 Round EMOM 

a) 6 Right Handed Kettlebell Cleans 53/35

b) 6 Left Handed Kettlebell Cleans 53/35

*Alternate a and b every min.   The 6 reps in 1 min is paced...if you finish early you MUST hold kb in the rack position.  



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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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