WOD – 8.10.17

AJ

Rock N’ WOD
This Sunday CrossFit Rockland will be hosting a WOD with a LIVE band!! Workout starts at 11:00am. $10 for participation will go to the bands’ favorite local charity and 50/50 cash prize raffle. Please register at the Front Desk today!

Workout of the Day
Every minute on the minute for 18 minutes complete the following:

Min 1-3:
1 Clean Pull
1 High Hang Power Clean
1 Hang Power Clean

Min 4:
Rest

Min 5-7:
1 Clean Pull
1 Hang Power Clean
1 Power Clean

Min 8:
Rest

Min 9-11:
1 Clean Pull
1 Power Clean

Min 12:
Rest

Min13-18:
Find Your 1RM Power Clean

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