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Wednesday

Warm Up: (15-18 mins)
200m run

2 length Bear Crawl
2 length crab walk
1 length centipede
3 Wall climbs
THEN: 2 rounds
5 Muscle Up Drills (2nd round opt. muscle ups)
5 Ring Dips
10 Jump Squats
10 Jumping Lunges
1 30 second accumulated L-sit or hang

Strength: Pullups (10 mins)
 Bands, Body weight or weighted strict pullups
3 x7-10 reps.. Build on Last week

WOD: Front Squat (20 mins)
2-2-2-2-2-2

Post Wod: Double Unders for time (10 mins)
 200 games/100 Adv/75 Int/50 Beg


Rebecca L (on the right)  is leaving us... She is moving to Phoenix, AZ and will no longer be able to attend CrossFit NOLA full time.  Rebecca has made great progress during her time here, recently completing 80 unassisted burpee pull ups and she got her first double under!  We will miss you!

We wish you the best, Rebecca, and hope that you stop by in the future!