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WOD 08/16/2013

8/15/2013

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Warmup: 500 M Row...any mobility you need  (10 Min)
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Skill:  Skin the Cat (15 min)
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WOD: 5 RFT (25 Min Time Cap!  Yes, actually enforced tomorrow.)

4 Hang Power Cleans 185/115*  
8 Vertical KB Swings 70/53
12 Sit Up to Stand Up
16 Calorie Row


*Like Tuesdays Snatch workout...use a weight that you can cycle through.
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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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