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Check out the Ultimate Paleo Guide on the Nutrition Blog

Wednesday

Schedule change: Olympic Lifting will meet at CrossFit NOLA 504, 540 N Cortez at 7 pm

Normal Class Hours! Wear long Socks/Pants..rope climb!

100m Pinch Plate Carry
5 Wall Climbs
10 Burpee Broad Jumps
10 Front Squats w/bar
10 OS w/bar
10 Thrusters w/bar

Skill:
3 minutes- Max Sets of 5 Toes to Bar (only sets of 5 count)
3 minutes-Max sets of 5 Ring Dips (onlys sets of 5 count)
Try to get one more set than last week. Use bands as needed.

WOD:
7 rounds
1 Rope Climb (sub 10 Towel Jumps)
10 Wall Balls 20/14lb
15 KB swings 1.5/1 pood
20 Double Unders (sub 60 singles)