120105 - CrossFit NOLA

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Home
Classes
About
Get Started
Locations
Blogs & WODs
Schedule / Class Sign In
- Class Sign In
- Online Store
Online Shirt Store
Events

120105

1/4/2012

Thursday

Wear Long Socks! Rope Climb!

Warm Up:

200m Run
10 Banded Side Steps, left and right
15 Banded Good Mornings
20 Jump Squats
15 Pullups
10 Pushups
2 Rope Climbs

Skill: Power Clean
Warm up to WOD Weight
3-5 rounds
1 Clean Grip Deadlift
1 Clean Pull from the Hang
3 Position Power Clean

WOD:
15 Minute AMRAP 135/95lb (1 bar)

1 Deadlift
2 Power Cleans
3 Front Squats

Post WOD accessory (optional)
3x8 GHR
3x8 GHD

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