5 minutes of jump rope...1 min singles, rest 30 sec, 1 min running jump rope (alternate legs), 30 sec rest, 1 minute double unders (count reps), 30 sec rest, 1 min singles
Stretch in the 30 seconds of rest
5 pull-ups (dead hang)
5 ring dips
10 wall balls
10 slam balls
10 Good Mornings pvc
10 Good Mornings (bar)
Skill: Squat Clean
Load bars to WOD Weights for DL and SC
Complete as many rounds in 20 minutes as you can of:
245lb/170lb Deadlift, 9 reps
8 Muscle Ups
155lb/105lb Squat Clean, 9 reps
Rob Orlando 6 rounds, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift/105lb clean.
Post rounds to comments.
7/26/2010 04:16:12 pm
those squat cleans are rough!!!it's like my drill sergeant said!!!30 of you are going in and 7 are you are coming out!!!!!!brining me back to my prepost tramatic stress sydrome i almost had!!!thanks crossfit NOLA!!!!WHO DAT!!!!!!!!!
Comments are closed.
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
Are you visiting from out of town?
Sign our Waiver prior to arriving
Join CrossFit NOLA!
Interested in joining the gym?
New to CrossFit?
All of our new members start with their own private coach!
More info here
Check out the latest Podcast Episode:
Sites We Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog