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WOD 07/05/2016

7/4/2016

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Skill: Bar Muscle Ups
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WOD: For Time - 21-15-9
400 Meter Run (top of each set)
Deadlifts - 225/155 Rx+, 155/95 Rx
C2B Pull Ups - Rx+, Pull Ups Rx
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Lift / Advanced ONLY! Clean and Jerk - OTM 20 (Work Up)
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Lift: FSQ - 5 x 5 E2M
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Extra Credit: 3 Box Jumps - Every :15 for 16 intervals

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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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