WOD – 7.13.13


1) Our next Whole30 Challenge will run from July 15th – August 15th. Action kicks off with a “Picture Party – Q&A” today at 3pm! We’re gonna go over the rules for the challenge, explain some “how to”, host a Q&A session and take our “before” pics. Of course, this will all be done while having some beers (hey, gotta get those last ones in while we still can!). 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
Four rounds for time of:
Run 400m
30 Wallballs (20#/14#)

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