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  CrossFit Hot Springs

WOD 05/03/2014

5/2/2014

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Normal Saturday times: 8, 9 and 10 AM
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Partner WOD: 4 RFT

200 M partner run (together)
20 Power Snatches 75/55 
     While partner 1 works, partner 2 holds bar over head. Each athlete          can only perform 5 reps at a time. When 5 reps are completed the            other partner has to start their set of 5. 
20 Burpees over the bar
     While partner 1 holds push up plank, partner 2 performs 5 burpees          over the bar.  If planking athlete fails to hold the plank...the burpees        performed during that time don't count.
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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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