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  • Classes
    • Out of Town Visitors Check-In
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  • About
    • About CrossFit NOLA
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    • Staff
    • Pricing
    • NOLA Barbell Club
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    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
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111021

10/20/2011

 
Warm up:
200m run
10 leg swings/each leg
10 Wall Squats
3 Wall Climbs
200m run
Couch stretch/Both legs, 1 min each

Skill/Strength: Goat 10 min
On the minute, every minute, do 1-3 reps of skill of choice. Try more reps this week as the goat is shorter.


WOD: 5 rounds
5 Box Jumps, As high as possible
6 tire flips
10 Goblet Squats 1.5/1 pood
15 lateral Burpees


Extra Credit: 400m Run for time





Justin Goodman
10/20/2011 12:19:32 pm

this WOD is going to be awesome!


Comments are closed.

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