WOD 11/21/2012

11/20/2012

Warm Up: Run 400m. Then do 2 -3 rounds of 5 pull up, 10 push up, 15 air squat. Start off slow and increase the intensity each round. Mobility and stretching ...
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WOD: "Karen": 150 WB's for time 20/14
Scaled -- 75 WB's 10#
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Rest 3-5 minutes

Then, 10 min AMRAP of:
10 ring dips
10 pistols (alternating legs)
10 toes 2 bar
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If you have time...

Bonus: 4x400m sprint (Rest 2 minutes between sprints)

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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 11/21/2012

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