Make a RIGHT…..then a LEFT

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Is there anything better than Thrusters on a Saturday morning??

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Don’t forget to save the date…Our 1st Annual CrossFit Rockland Holiday Social is set for Friday, December 17th 2010!!

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WOD – 12/7/10

For time:
Row 250m

Using a 24kg (m) or 16kg (w) kettlebell complete two rounds of:
100m Kettlebell Farmers Walk, Right arm
20 Russian Kettlebell Swings, Right arm
100m Kettlebell Farmers Walk, Left arm
20 Russian Kettlebell Swings, Left arm

Row 250m

Penalty: Perform 10 squats each time the kettlebell touches the ground.

Post time to comments.

7 Replies to “Make a RIGHT…..then a LEFT”

  1. I still hate the alarm, but I may have to make an exception for the 6 am crew! Juli and Jacob – great to meet you!!

    10:00 w/25# KB

    PS – the CFR Tshirts ROCK!

  3. staci! sorry i missed you this morning! when will you grace the 6am crew with your presence again?

    rx- 8:25.

  5. 11:26.

    im not too sure where i lost time but my penalty was box jumps. o boy

    and i ended with the row for good measure.

    everybody keep up the good work!

  6. buy in with 5 skin the cats
    DL 225 x 5
    205 x 5
    Press 107 1/2 x 5
    97 1/2 x 5

    cash out with 5 rounds (only) of 21 squats, 7 kte’s, 3 muscle ups………..15 minutes
    muscle ups were tough today…lot of shoulder work lately. Gotta work on the kip for the press up..

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