WOD – 11.27.13

Donna killing those KB swings!!

Donna killing those KB swings!!

1) Details for our 2nd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza have been posted on our EVENTS page as well as FaceBook. We hope to see EVERYONE there!!!

2) Our Thanksgiving Holiday Schedule is as follows:
11/28: Thursday – CLOSED (Turkey Trot at Rockland Lake!)
11/29: Friday – 9:30am/10:30am & 4:30pm/5:30pm

Workout of the Day
Three rounds of:
30 Kettlebell swings – 1:00 on/1:00 off (53#/35#)
*Every rep under 30 requires you to make up the difference in burpees during rest.


“Last Man Standing”
With a continuously running clock do one push press (95#/65#) and one bar-facing burpee the first minute, two push presses and two bar-facing burpees the second minute, three push presses and three bar-facing burpees…… continuing until the last man is standing!

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