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WOD 09/09/2015

9/8/2015

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Strength:  Shoulder Press - 3 x 12 Reps

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Accessory:  Pendlay Row - 3 x 8 Reps

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WOD:  Ping Pong EMOM for 16 Minutes

Odd Minutes - 10 Unbroken Hang Power Snatch 95/65(Rx) + 135/95 (Rx+)
Even Minutes -20 Unbroken Double Unders (Rx) - 40 Unbroken (Rx+)
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Nice short demo video on the hang power snatch...from the guys at Barbell Shrugged.  Please watch...

Also...for all the new athletes...following that is a demo of the Pendlay Row...from the man himself.
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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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