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  • Home
  • About
    • About CrossFit NOLA
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    • CrossFit NOLA 504 - 540 N. Cortez - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
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101106

11/5/2010

 
Saturday Team WOD


Warm Up:


Row 500 m or Run 400 m


then:
3 rounds
10 strict pull ups
10 ring dips


Team WOD:


5 minutes stations in teams of 2 or 3


1.  Wallball
2. Ground to Overhead 95#/65#
3. Sledge Hammer Swings
4. Kettlebell Swings 24 kg/16 kg

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