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WOD 10/22/2014

10/21/2014

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Strength: Push Press 5 - 5 - 5

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

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WOD: For time

1000 Meter Row - 10 Vertical KB Swings 70/53 - 2 Burpees
800 Meter Row - 8 Vertical KB Swings- 4 Burpees
600 Meter Row - 6 Vertical KB Swings- 6 Burpees
400 Meter Row - 4 Vertical KB Swings- 8 Burpees 
200 Meter Row - 2 Vertical KB Swings- 10 Burpees
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It's been while since I watched this...really great step by step on errors and corrections that we all want to avoid.  Sorry, I can't provide the lake background for you all.  

YouTube video #2...watch up until about the 3:45 point.
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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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