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WOD 07/29/2013

7/28/2013

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Warmup:  Line/Agility Drills outside, ankle/calf prep and squat prep
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Strength: Deadlift - 5 x 3 reps @85% - 10% heavier than 07-08-13
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WOD:  4 Rounds for time

15 Kettlebell Swings 70/53
20 Box Jumps 24/20 
400 Meter Run 
20 Wall Ball Shots 20/14
15 Jumping Air Squats - Jump 6 Inches  

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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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