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  • Home
  • About
    • About CrossFit NOLA
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    • CrossFit NOLA 504 - 540 N. Cortez - Midcity
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  • Blogs & WODs
    • Main WOD & Announcements
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120306

2/5/2013

 
Wednesday

Warm up:
2 rounds
200m run
10 roll-ups

Mobility

Strength/Skill:
12 min inversion practice
Beg - practice kicking up against wall and holding hand stand
Int - kick up into HS position and hold for 10 seconds then negative hand stand push up
Adv - try free-standing HSPUs with spotters

WOD:
EMOM for 12 min
2 power cleans @ 80% of 1RM
5 toes-to-bar




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