Updated WOD/info-Holiday HoDown

Saturday, December 7th
Doors to CrossFit Nola 504 (540 N. Cortez) open 7:00am.
Registration: 7:00am-8:00am
Mandatory Athlete briefing 8:00am
1st heat of the day begins at 8:45am
We expect the last wod to be finished by around 5:30pm.

You may bring a tent that can be put in our side yard no bigger than 10x10.
  Company Burger and Blue Oak BBQ will be our food vendors who will be on site all day.
We will also have some water provided to athletes by Aquiana Springs and other items for purchase such as paleo kits and coconut water.
Spectators welcome!

Please note a few modifications in WODS:

WOD 1: Barbell must be put on ground when exchanging barbell for Overhead/Front Squat. There will be no passing of the bar in air between athletes.

WOD 2: Instead of goblet hold, Front Rack hold

Rx Men: 12 min AMRAP, one partner working, one partner holding
100 Wallballs (20lbs to 10 ft), while partner holds 135lbs bar in front rack
100 Lateral Burpees over parallette, while partner hangs from pull-up bar

Rx Women: 12 min AMRAP, one partner working, one partner holding
100 Wallballs (14lbs to 9 ft) while partner holds 95lbs in front rack
100 Lateral Burpees over parallette, while partner hangs from pull-up bar

Scaled Men: 12 min AMRAP, one partner working, one partner holding
75 Wallballs (14lbs to 10 ft) while partner holds 95lbs in front rack
75 Lateral Burpees over parallette, while partner hangs from pull-up bar

Scaled Women: 12 min AMRAP, one partner working, one partner holding
75 Wallballs (10lbs to 9 ft) while partner holds 55lbs in front rack
75 Lateral Burpees over parallette, while partner hangs from pull-up bar


WOD 3: 12 minute time cap