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Wednesday

Are you keeping track of your workouts? You should be, in order to know where you are going, you should know where you have been.  Get a small note book, log your times and weights!

Did you know the gym pays for a membership to Beyond the Whiteboard.  You can log and keep track of all your workouts online.  Jeff and Mollie update the site daily with the new workout, all you have to do is enter your time!  Create a username and ask to join the gym (it may prompt you to pay, just close and reenter the site and find CrossFit NOLA).  If you do sign up an do not use your account, you may be removed from the active user list.

Warm Up:
800m run
15 air squats
15 Chest to Bar Pullups
15 Pushups
15 GHD sit ups
15 Kettlebell swings

Strength: Deadlift
5-5-5

WOD:21-15-9
225/155 Deadlift
135/95 Overhead Squat