WOD – 12.3.13

Today's lesson...rowing!

Today’s lesson…rowing!

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. Come UGLY…Come THIRSTY…Come ready to BOWL!!!

Workout of the Day
Complete as many rounds as possible in 7 minutes of:
Row 250m
15 Push-ups

Rest 3 minutes…then

Complete as many rounds as possible in 7 minutes of:
7 Chest-to-bar pull-ups
14 Box jumps (24”/20”)

Competitors Class
In groups of 4, conga line the following:
1 Power clean (185#/125#)
2 Power cleans (185#/125#)
3 Power cleans (185#/125#)
4, 5, 6, etc…as long as you are able.
*All reps must be touch and go, unbroken of course!

Complete the following EMOM for 20 minutes:
Odd – Cal row (15/10)
Even – 10 Burpees

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