WOD 07/03/2014

7/2/2015

Day 26 - 30 Burpees - 780 Total
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Strength: Deadlift - 3/60, 3/65, 3/70, 3/75, 3/80%
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WOD: For time 12-9-6

Deadlift 275/185(Rx) - 315/225 (Rx+)
Chest 2 Bar PullUps (Rx) - Bar Muscle Ups (Rx+)
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There are a number of you that are pretty proficient at C2B's. You all need to be working at getting Bar MU's. 1st video is with Dave Durante and is pretty quick and to the point. 2nd one is with Dusty Hyland and is a bit longer and more involved. Please watch when you can.

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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 07/03/2014

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