WOD – 12.19.13

TJ looks determined!
TJ looks determined!

Announcements:
1) Tis the season for lights, gift giving and cheer, but it’s ALSO the season for snow, ice, wet shoes and lots of messy stuff! So we need a little help from everyone. If you have an old pair of shoes (you know…like the ones you had before rocking your Reebok Nanos), please wear those to the gym and then change into your gym shoes once you get inside. This will both help keep our floors cleaner (which you burpee on) and keep your awesome Nanos clean!

2) Our 2nd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza is THIS Saturday!! Come UGLY…Come THIRSTY…Come ready to BOWL!!!

3) The CrossFit Rockland Holiday Schedule will be as follows:

Christmas Eve: 9:00am, 10:00am & 11:00am classes ONLY
Christmas Day: CLOSED
New Years Eve: 9:00am, 10:00am & 11:00am classes ONLY
New Years Day: CLOSED

Workout of the Day
“Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Pull-ups

Competitors Class
Front Squat – 8×2

Complete the following EMOM for 10 minutes:
Odd – Calorie row (15/10)
Even – 20 Push-ups

Tabata Wallballs (20#/14#)
*Only lowest score counts.

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