WOD – 7.11.13

Don't Worry, Be Happy!
Don’t Worry, Be Happy!

1) Our next Whole30 Challenge will run from July 15th – August 15th. Action kicks off with a “Picture Party – Q&A” this Saturday at 3pm! Full challenge details can be found HERE.

2) Strength Specific Seminars is coming back to CrossFit Rockland on August 24th – August 25th! This time to offer both the Bronze Level and Silver Level! Spaces are LIMITED!  Full registration details along with all the other cool information can be found HERE.

Workout of the Day

Competitors Class
ME HBBS – 7×1

Complete the following EMOM for 14 minutes:
Odd – 3 Hang power cleans
*Use 65% of 1RM power clean
Even – 3 Unbroken muscle-ups
*If you come off the rings complete a burpee muscle-up to get back on!

For time:
Run 1 “CFR Mile”