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Monday Warm Up: Run 400m 10 Scap activations Mobility: Hips/Ankles Strength: Strict Pullups: TEST ADV: Do one max set Int/ Beg: Max strict set with smallest band possible Then: 3x5 Negatives May use band WOD: Test 3 rounds of "Kelly" 400m Run 30 Box Jumps: Step down required 24/20 30 Wall balls 20/14lb 
Corey gets awesome hip extension on burpees!
THC
11/4/2012 11:24:54 pm
Kelly-my first ever WOD at the garage gym back in September of 2010. It was ugly! Crossfit Nola has come a long, long way. Great job, MP and JG. Keep up the life changing work. Comments are closed.
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