111220

12/19/2011

1 Comment

 
Tuesday

Run Club w/Coach Brandon: Meet at 630 at Jefferson Playground. Bring a watch and sign up on MindBody! If raining, class will meet at Crossfit NOLA 504.

Warm Up:
400m Run
20 Lunging Pass thrus
THEN: (10 min)
10 wall squats
10 banded side steps, each way
10 GHR
10 KB swings
3 wall climbs

Hip/Shoulder Mobility (5 mins)

Strength: Thruster
5-5-5
If  last week was successful, add 5 to 10 lbs. If this is your first time, warm up with a weight you can complete the set with a dynamic range of motion. When the set becomes slow, do two more sets at that same weight.

WOD:
"Jeremy"
21-15-9
Overhead squat 95/65lb
Burpees
Stephen C.
12/19/2011 08:56:57 am

I'm looking forward to this one!

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