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WOD 06/24/2014

6/23/2014

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WOD:  8 Min AMRAP
8 Chest 2 Bar Pull Ups
8 Wall Ball 20/14
8 Burpees

rest 2 Mins

8 Min AMRAP
8 Chest 2 Bar Pull Ups
8 Wall Ball 20/14
8 Burpees

rest 2 Mins

3 Rounds for time
100 Meter Sprint – 50 Meter mark and back
5 Push Ups
10 Perfectly Vertical KB Swings 70/53

*Vertical = ankle, knee, hip, shoulder, top of bell are in one straight vertical line – no forward lean

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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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