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WOD Squared

By 01/05/2011No Comments


Warm Up

Hip and Shoulder Mobility

Light Stretching

Row 500 Meters NFT

3 Warm Up Sets on Dead Lifts 8-10 reps

5 Rounds of the following
In One minute
5 Burpees and Max Rep Dead Lifts 185M/135W
rest 2 minutes then do over
Dead Lift total reps= Score
rest 10 mins then
3 Rounds for time of
15 Overhead Squats 95M/65W
350 Meter Row

Cool Down

Band Stretch and/or Foam Roll


Its official – we are now Fort Lauderdale CrossFit & Endurance Team


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