130416

Tuesday

Run club: 630 pm, Uptown! Bring a watch!

Warm up:
6 x 50m strides w/ 2 push-ups after each

Mobility

Strength/Skill:
Pull-ups/Dips
Beg - 3 x 6 partner assisted pull-ups + box/bar dips
Int - 3 x 7 partner assisted pull-ups + box/bar dips
Adv - 3 x 10 strict pull-ups and ring dips

WOD:
3 rounds each
(P2 rests while P1 works)
250 row (90% effort)
14 lateral burpees
7 power snatch 135/95lb ( Use NO MORE that 70 to 75 percent of your 1 RM)

Congratulations to Page Zeringue of Uptown and Scott Bodie, 504, for their placement in the Festivus Games this past weekend.! They both competed in the Intermediate division consisiting of 3 WODS.
Click here to see all 3 workouts.

Page pr'ed her 3 rep max clean and jerk at 100 lbs and had a 2nd and a 3rd place finish to give her an OVERALL 3rd place finish!!

Scott also did a great job. He had a 1st place finish on WOD 2 which helped in placing him 4th OVERALL.

Way to represent CrossFIT NOLA and NOLA 504!