WOD – 7.15.13

Congratulations to the new Mr. & Mrs. Antoine!!!
Congratulations to the new Mr. & Mrs. Antoine!!!

The Whole30 Challenge at CrossFit Rockland – Day 1 is TODAY!! If you have not done so already, you still have till the end of today to complete your registration by doing the following:
-Pay your buy-in of $20
-Take your “before” pics

As an added bonus, we are pleased to announce that our friends at Kettlebell Kitchen have decided to award a $100 Gift Certificate to each of the 1st Place Finishers in the Men and Women divisions! How awesome is that!!

Workout of the Day
5 rounds for time of:
Run 800 meters
30 Kettlebell swings (70#/53#)
30 Pull-ups


3 rounds for time:
Run 400 meters
21 Kettlebell swings (53#/35#)
12 Pull-ups

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