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WOD 12/13/2014

12/12/2014

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Normal class times tomorrow at 8 and 9 AM.
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Strength: 10 Round Power Snatch EMOM - 3 reps at 70%
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WOD: 7 Rounds For Time
Row 250 Meters
7 Hang Power Snatch 95/65
7 Burpees
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Bonus:  Partner assisted T2B's for those not accomplished at them yet along with partner assisted pullups for those not accomplished at them yet.  I'll demonstrate tomorrow.  Some of you have done these before.  



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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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