WOD – 8.9.17

Coach Phil

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
27-21-15-9 reps for time of:
Kettlebell Swings (53#/35#)
Overhead Squats (75#/55#)

Run 200m before each set. Workout starts with a run.

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