WOD – 7.25.13

The Post-WOD Fist Bump!
The Post-WOD Fist Bump!

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 Olympic Lifting Courses! Spaces are LIMITED!  Full registration details can be found HERE.

Workout of the Day
For time:
Run 400m
21 Bodyweight deadlifts
21 Ring dips
15 Bodyweight deadlifts
15 Ring dips
9 Bodyweight deadlifts
9 Ring dips
Run 400m

Competitors Class
Barski cleans EMOM for 12 minutes:
at 70% 1RM x 3
at 75% 1RM x 3
at 80% 1RM x 3
at 70% 1RM x 3

Barbell rows w/clean grip – 3×8 (AHAP)

Knee to opposite elbow – 3×12

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