Warm Up:
800m Run
15 wall squats

5 min MOB

Strength: Back Squat
5x2 (5 sets of 2) at same work weight as last week 

WOD: 3 rounds
7 Muscle ups (sub 7 CTB + 7 Dips)
21 DB Thrusters 35lb/20lb

Congratulations to those who competed at the summer partner throwdown!  It was hot as hell and the day was long!  Aaron and Kelsey turned in 3rd place performance in the Coed Rx division.  Cathy and Al finished tied for 2nd place in the Coed Scaled division.  Great job representing the gym guys!  If you are interested in competing, keep an eye out for more upcoming activities.  Local competitions are the best way to get some experience and are usually a lot of fun!  We are proud of you guys! 

Your next opportunity for a mini competition is at Wednesday July 4th at CrossFit NOLA 504 with Road to the Cure.  We will be getting the grill out! 

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