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  • Classes
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    • About CrossFit NOLA
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    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
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    • Olympic Weightlifting
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120508

5/7/2012

 

Tuesday

Run Club 630PM at Jefferson Playground. Bring a watch and sign up on mindbody.

Warm Up:
Run 800 (sprint last 200m)
1 length centipede w/pushup
arm circle cycle
5 min MOB

Strength: Strict Ring or Bar Dips
Sets of 
If you were unable to get all sets at 7 last week, stick with 7 reps.
Rest 90 secs between sets

WOD: (30 min cutoff)
4 rounds
30 double unders
24 air squats
12 pullups
Rest 1:1 ratio
Each set is all out effort. Do not do Games WOD if you don't have unassisted pistols and at least 10 unbroken unassisted pullups.

Games athletes:
4 rounds
Row 500
12 alternating pistols
24 pullups
Rest 1:1 ratio

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