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Wednesday

Warm up:
3 rounds
10 wallballs
100m Row
10-30 sec L-Hang or tuck  from rings or bar

Then: Burgener

Strength: Power Clean or Power Snatch
Based on the WOD you choose, do the following:

3 to 5 sets: Work up to WOD weight
Clean: Focus on hitting the pockets
 2 clean grip deadlifts
2 clean pulls
2 hang power cleans
2 jerks

Snatch: Focus on hitting the pockets
 2 snatch grip deadlifts
2 snatch pulls
2 muscle snatch (When weight gets too heavy, skip this one)
2 power snatch

WOD: 15 min cutoff
Grace: 30 Clean and jerks for time 135/95lb
OR
Isabel: 30 Snatch for time 135/95lb


This is Justin's last week at CrossFit NOLA, he is moving to Dallas.  We wish him the best, be sure to wish him well if you catch a class with him!  Keep up the great work Justin, we will miss you!