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    • Get Me Bodied - QueerFit
  • Get Started
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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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121105

11/4/2012

 
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


Picture
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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