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WOD 11/17/2015

11/16/2015

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Strength
Front Squat 7 x 1 Reps
Increasing load each set find a "Strong Effort" 1 RM
---------------
WOD:  7 Min AMRAP
8 Hang Power Cleans P 135/95, A 95/65, H 65/45
16 Wall Ball P & A 20/14, H 14/10
24 Double Unders
---------------------
Recovery / Optional
2 Rounds of
1 Min Max Russian KB Swings (You choose weight)
1 Min Max Burpees
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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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