WOD 09/07/2015

9/6/2015

Remember, Class times tomorrow are 8 and 9 AM only for the Labor Day Holiday
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Lift / Complex

3 Attempts to find heavy 1 RM of the following barbell sequence.

5 Deadlifts + 5 Hang Full Cleans + 5 Front Squats + 5 Jerks (any type)

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Strength: Back Squat - 3 x 12 Reps

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WOD: 3 Rounds of*

Run 800 Meters
10 Full Clean and Split Jerk 135/95 (Rx) - 185/135 (Rx+)
10 Burpees over Bar

*rest 1 min after each round

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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 09/07/2015

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