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WOD 06/12/2013

6/11/2013

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Warmup: Row 500, Squat and OH MOB and any other mobility you need.
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Strength/Olympic Lifting: 10 Round EMOM of - 
1 Power Clean + 1 Hanging Full Clean + Pause Jerk (Split or Power)
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WOD:  For time - 

50 Wall Ball 20/14 
50 Calorie Row
35 Wall Ball
35 Calorie Row
20 Wall Ball
20 Calorie Row

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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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