WOD – 8.7.17

9:30AM

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
“Open Test”
Complete as many reps as possible in 20 minutes of:
50 Wallballs (20#/14#)
50 Double-unders
40 Box Jumps (24”/20”)
40 Toes-to-bar
30 Chest-to-bar Pull-ups
30 Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle-ups

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