WOD 07/10/2015

7/9/2015

Strength: Dead Lift - 2 x 15 Reps (reference 6/26 for your 3 X 12 #'s)

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WOD: #1

18 Minute Ping Pong EMOM

Odd - 10 Toes 2 Bar (Rx) - 20 Toe 2 Bar (Rx+)

Even - 10 Deadlifts @ 60% (Rx) 10 Deadlifts @ 70%
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Accessory #1 (Optional)

Pendlay Row - 5 x 3 Reps

Accessory #2 (Optional) - 6 Rounds NFT

25 Meter Sled Push
10 Dumbbell Thrusters 45/35

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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 07/10/2015

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