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WOD 10/20/2014

10/19/2014

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Strength: Back Squat 5 - 5 - 5

*3 attempts to find the heaviest 5 rep max you have in 10 mins

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WOD: 5 Rounds for time (15 Min Cap!)   

25 Wall Balls 20/14

25 Double Unders or 75 Single Unders

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Bonus:  100 Ab movements of your choice...you can knock out some of them during your warmup if you wish

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This YouTube video doesn't pertain to what we're doing today but please watch to further your knowledge.  Then, watch it again.  
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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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