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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! 
Bradley
11/16/2011 01:08:54 am
If you want to be a baller like Justin and I, do Isabel two minutes after Grace. Boom!
Justin G
11/16/2011 02:48:20 am
That's just the way we do, Bradley!
brandon
11/16/2011 05:49:00 am
Good luck justin. You are an animal. Great work ethic. Don't kill us on friday with your wod.
Bradley
11/16/2011 05:51:29 am
Justin, if I get curls like you, could I possibly beat you in a wod?
Justin
11/16/2011 06:15:01 am
It's all in the perm.
Eric
11/17/2011 05:01:01 am
Justin -- you brought the RX fight to every class you attended. Keep it up in Dallas and come back and visit when you can! Good luck!!
Ben D
11/17/2011 11:41:04 am
Good luck Justin! Keep beasting it in D-town!
Stephen C.
11/18/2011 04:08:46 am
Justin, your positive attitude and encouragement ("PULL", "COME ON", "YOU CAN DO THIS!", etc.) are much appreciated. Thanks and good luck! Comments are closed.
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