Monday

Warm up:
200m run
10 lunging pass-thrus
10 side lunges (5 each leg)

Mobility

Strength/Skill:
10 min EMOM
Squat Clean @ 70%
1st pull + 3 sec pause at knees + hang squat clean + jerk

Demo

WOD:
21-15-9
OH squat (95/65lb) [scale goblet squats]
HSPU (scale push-ups)



We had 2 females get their first muscle ups on Sunday.  This is a big deal as they are probably only the 5th and 6th female members, in the history of CrossFit NOLA that can do this movement.  As they will tell you, it has taken months of practice and drilling to finally get on top of the rings.  Congratulations El and Alyse!  I should also mention Lexi, as she got one recently too, keep working hard girls!



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