121101

10/31/2012

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Thursday

Please note that due to the roof demolition/construction at CrossFit NOLA 504, we will be canceling all noon classes in the immediate future at the 540 N Cortez location.  Uptown will remain open for all those who are displaced by the construction.  Hopefully it will be done by the end of next week.

Warm up:
400m run
10 leg swings each leg (front/back/side-to-side)

Mobility

Strength/Skill:
EMOM for 7 minutes
1 power clean
1 hang squat clean
1 squat clean
using 75% of 1RM

WOD:
400m run
50 KB swings (1.5/1 pood)
200m run
35 KB swings
100m run
20 KB swings

Post WOD Recovery (no rest inbetween):
1 min flutter kicks
1 min hollow rocks
1 min ME sit-ups



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