3/28/2016

Announcements

BEACH WOD!!! April 2nd. Celebration after. No regularly scheduled classes. Everyone welcome!

This is the address to Quarterdeck, which will bring you to the parking lot we will be meeting at:
300 N Beach Rd, Dania Beach, FL 33004

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-PVC Pass Throughs

-KB Hip Hinge

-Front Rack & Hip Extension Work

-Scapular Pull Ups

Post-WOD

-Lacrosse Ball Smash all tight areas.

Metcon

Metcon (Time)

800m Run

50 Power Snatch 55/75

50 KB Swings 35/55

25 Power Cleans 95/135

25 HSPU

5 BMU

5 Ring MU

(Sub for both MU is 20 Pull-ups and 20 Dips)

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