120310

Saturday

Remember, today there is a 10am class at both CrossFit NOLA and CrossFit NOLA 504! Athletes at CrossFit NOLA will complete the workout below while athletes at CrossFit NOLA 504 will try Sectionals WOD 12.3. Make sure you sign in for the correct class and location!

Validation heats for 12.3 will start at 11:15 at 540 N Cortez!

Warm-Up
Row 500m
2 rounds:
10 thrusters with bar
10 GHD situps
10 GHD back extensions
10 jump squats AHAP
10 wall squats
Then run 200m fast

Group Mobility

Team WOD:20-minute Stadium Style AMRAP

In teams of three or four:
Pull Ups
Row for Calories
Wallballs
Situps

Stadium style means each member must complete their reps/movements before the entire team can move on to the next station.