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WOD 10/29/2014

10/28/2014

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Strength: Push Press

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

----------------------
WOD: 20 Minute CAP!!!!

100 Meter Row or 100 Meter Run
5 Shoulder 2 Overhead 135/95 - no rack
200 Meter Row or 200 Meter Run
10 Shoulder 2 Overhead
300 Meter Row or 300 Meter Run
15 Shoulder 2 Overhead
400 Meter Row or 400 Meter Run
20 Shoulder 2 Overhead
500 Meter Row or 500 Meter Run
25 Shoulder 2 Overhead

* Scaling will be on the board 

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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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