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Tuesday July 31st Crossfit WOD Coquitlam

Hey everyone, I wanted to mention Spencer’s yoga class on Sundays at noon. If you’re yet to attend one of these classes you’re missing out! I, as well as all the other coaches are really enjoying these classes and there’s plenty of room for more athletes. All unlimited RPCF memberships are welcome to attend free of cost, do your body and mind a favour and check it out!

Today’s WOD:

Warm: 2mins Hollow rocks,  Dowel dislocates, 500m Row, OHS Dowel x 40, Snatch Drop x 20

Tech: 3RM OHS

WOD: Nancy


5 Rounds of:

400m Run

Over Head Squat x 15 (95/65)

Performance: 65 # / 35#

Fitness: 3 Rounds @ 0-45#

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