111220

Tuesday

Hoodies are in, if you pre-ordered one you can pay and pick it up.   Cost is $40

If you did not pre order and still want one, we have a couple extras.  Cost is $50, they will go quick

Run Club w/Coach Brandon 630 PM. Meet at Jefferson Playground. Bring a watch and sign up on MindBody! 
If raining, meet at CrossFit NOLA 504 (540 N. Cortez).

Warm Up:
400m Run
20 Lunging Pass thrus
THEN: (10 min)
10 wall squats
10 banded side steps, each way
10 GHR
10 KB swings
3 wall climbs

Hip/Shoulder Mobility (5 mins)

Strength: Thruster
5-5-5
If  last week was successful, add 5 to 10 lbs. If this is your first time, warm up with a weight you can complete the set with a dynamic range of motion. When the set becomes slow, do two more sets at that same weight.

WOD:
"Jeremy"
21-15-9
Overhead squat 95/65lb
Burpees