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WOD 05/02/2014

5/1/2014

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Warmup: 500 M Row

2 Rounds NFT - 10 Jumping Split Lunges - 10 Russian KB Swings - 15 Second Handstand Hold

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Strength:

Deadlift   3 x 3 reps

Pendlay Row 3 x 6 reps
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WOD:  5 Rounds for time - (15 Min Time Cap)

20 Box Jumps 24/20
20 Vertical KB Swings 70/53

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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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