WOD 10/20/2015

10/19/2015

Lift / Complex: On a 5 Minute Clock
5 Best Clean and Jerks ...(heaviest total of 5 completed lifts)
Take as many attempts as needed in that 5 Minute time period

Accessory: Pendlay Row 3 x 3 Reps

WOD: 10 Minute AMRAP
30 Double Unders
15 Power Snatch 75/55
rest 5 Minutes then
100 Russian KB Swings for time 70/53 (Rx) - 106/70 (Rx+)

Recovery (Optional)
400 Meter Sled Push

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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 10/20/2015

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