WOD 04/17/2015

4/16/2015

Strength: Deadlift - 3 x 12 Reps

WOD: For time:

Run 400 Meters
21 Squat Cleans 115/75 (Rx) - 135/95 (Rx+)
Run 800 Meters
15 Squat Cleans
Run 1200 Meters
9 Squat Cleans
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Extra Credit

Back Extension 3 x 12-15 reps
GHD Sit Ups 3 x 10-12 reps

1 GHD Demo with Coach Glassman himself from the archives and a newer one from Barbell Shrugged. Each with great points to see. Please watch.

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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 04/17/2015

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