110625

HAPPY BIRTHDAY JEFF!!!!

Did you convince Jeff you give you a CrossFit NOLA wrist band yet?

Steak lunch at O'Henry's, probably around 1pm.  Jeff is working out after the 10 am class, he is going to get nice and ripe and then go out in public....  

Will head out for a drink or so at about 9:30-10 pm ish, somewhere on Magazine, likely options are Balcony Bar, Bulldog, Rendezvous.

Warm Up:

800m run
3 rounds
5 pistol squats, each leg
5 HSPU's
Any form of a max ring hold. Hold yourself upside down, in a plank, L-sit, L-tuck or Hollow Rock

WOD  (Thanks to Mollie for the Workout!):
In teams of 2. Games Style: 1 person works at a time. Each of you must complete each movement before moving onto the next one. For example: Person A does 30 burpees, then Person B does 30 burpees. Once person B has completed all 30 Burpees, person A may move on to Thrusters. You may not divide up reps. You must finish all reps before the next person can move on.

30 Burpees
6 Squat Cleans 95/65lb
25 Thrusters 95/65lb
19 Pullups
81 Double Unders
30 Overhead Squats 95/65lb

You may only use one bar, so if you need to scale the weight, say 55lb for overhead squat, you will use the same bar for Cleans and Thrusters. Each person may have their own bar, so a team of a male and female may have one 95lb bar and one 65lb bar.