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Don't forget about the weightlifting seminar on Sunday Feb 26th 10 am.  Be sure to grab a spot if you are interested!  If you qualify for a discount, write us at crossfitnola@gmail.com and we will set it up for you!


Monday

Warm Up:
400m run, Get faster each 25 steps
Then: AMRAP in 10 minutes

10 meter backwards shuttle run
5 Heavy Wallballs, unbroken
3 Wall climbs
10 Bar Good Mornings
10 Overhead Squats

Mobility: 5 minutes: Birth the Wall/couch stretch

Strength: Back Squat
5-5-5 @ 60-70 percent of 1 rep max

WOD: 15 minute AMRAP
9 Deadlift 155/100lb
12 Hand Release Pushups
15 Box Jumps 24"/20'


Post WOD: Roll Out