WOD – 12.12.13

Heavy thrusters!
Heavy thrusters!

Announcements:
Details for our 2nd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza have been posted on our EVENTS page. We are trying to get an accurate head count for the bowling alley so if you haven’t done so already, please RSVP HERE by the end of this week. Come UGLY…Come THIRSTY…Come ready to BOWL!!!

Workout of the Day
With a 10 minute running clock, complete as many wallballs as possible after completing 15-12-9 reps of:
Thrusters (115#/75#)
Burpees

*Men will use a 20# wallball and women a 14# wallball.

Competitors Class
For time:
“Fran”
21-15-9 reps of:
Thrusters (95#/65#)
Pull-ups

Rest 5 minutes

“Annie”
50-40-30-20-10 reps of:
Double-unders
Sit-ups

Rest 5 minutes

AMRAP in 4 minutes of:
Wallballs (20#/14#)

*The 4 minute AMRAP time period will be different for everyone based off when the previous activities have been completed. Once the 4 minute AMRAP is over, the athlete needs to note his/her time and how many wallballs were completed.

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