Happy December! - CrossFit NOLA

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Home
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Happy December!

11/30/2010

Please remember today is the day your dues are due!

Wednesday

Warm Up:
Advanced 100 double unders
Intermediate 50 double unders
Beginner 20 double unders or 60 singles

2 rounds:
5 pushups
5 ring dips
5 hspu's
1 minute plank hold

Burgener:
2 or 3 sets (light weight)
3 position clean + push press
3 position clean + push jerk
3 position clean + split jerk

WOD:
30 Squat Clean and Jerk 155/105lb for time

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