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Open Gym, 1:30-3:00pm, uptown ( NO open gym during the 10am class)
9am-11am, Mid-City Saturday!!! Warm Up: Junkyard Dawg! woohooooo In support of our CrossFit NOLA team competing this weekend at the Pensacola Beach Brawl, we are gonna WOD it up! WOD 1 : In teams of 3 or 4 (add 30 reps for teams of 4) Plate Run: 25lb/10lb 200m, 100m Each team member runs 200m then 100m while ONE other team member does 2-fers (14lb/10lb) Score is number of 2-fers REST 5 mins WOD 2: ADV: 100 Thrusters 95/65lb 60 Snatch 40 Overhead Squat and 700 double unders INT: 100 Power Cleans 95/65lb 60 Front Squat 40 Shoulder to Overhead and 1000 singles You must complete all thrusters/power cleans before moving onto snatch/front squat etc... Double unders/singles may be done while the bar complex is going on. NO SINGLES WILL BE ALLOWED REST 3 minutes MAX EFFORT BOX JUMPS in 3 minutes 24in/20in Each team member does 1 consecutive minute of box jumps for max box jumps. You must open hips at the top. At the end of all three wods there will be a prize/penalty :)
Rachel K
9/29/2012 02:59:31 am
This looks evil! So sad I missed it :( See you guys in a week! Comments are closed.
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