WOD 07/16/2013

7/15/2013

Strength: Shoulder Press

4 x 12 reps - find a very challenging weight - last set you should barely get 12 reps off (This is just like the squats from last Wednesday)
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3 Attempts Max Reps

Tactical Pull Up - (Strict Pull Up w/ 1 second hold on top w/ chin over bar)
YouTube video below...
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WOD: For time

12-9-6
Push Press 145/95
Chest 2 Bar Pull Ups

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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 07/16/2013

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