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WOD 09/04/2013

9/3/2013

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Warmup: 800 M run, Squat and front rack position prep

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Strength: Back Squat - Explosive 8 x 3 reps @70%

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WOD: For time - Pair up...one athletes completes and the other athlete counts and coaches.  

15-12-9

Thrusters 95/65 - (Open Hips, Elbows high, Locked out on top, Hip crease below top of knee)

Burpees - Chest and thighs touch ground, Jump approx 4 inches - Vertical Body NOT leaning forward

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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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