WOD 09/24/2025

9/23/2025

Wednesday 09-24-2025
WOD: Every 3:00 x 10 Sets
12/9 Calorie Row L1, 14/11 Cal L2, 13 Cal L3
8 Dumbbell Thrusters 25/15 L1, 35/25 L2, 50/35 L3
8 Lateral Burpees over Dumbbells
*Alternate Directions Each Set
Goal: Complete each set in 1:45-2:15
Time Cap/Set: 2:45
---
Extra/Optional/Accessories
3-4 Sets: For Load
10-12 Front Rack Step-Ups 20"
:20-25 Ring Support Hold

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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 09/24/2025

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