WOD – 8.13.13

Shoulder Distraction!
Shoulder Distraction!

1) The “No Baby Leave Your Socks On” Competition is this Saturday! That being said, we have about 15 ladies doing this comp and most of us will be heading down to show our support! Johnny has volunteered to stay behind and coach some sessions before heading up to join us, SO….this Saturday CFR will ONLY host an 8am & 9am class with all other classes being cancelled. In addition, Jules has designed custom socks for this event which are on sale NOW!

2) The Whole30 Challenge is almost OVER!!
    -Post WOD testing will occur this week in the same order as the Pre WOD testing.
    -Post Pictures and Weigh-In will be offered on:
8/14 at 8:00am, 10:30am & 8:30pm
8/15 at ALL DAY
8/16 at 8:00am, 10:30am & 7:30pm
    -Voting will occur on 8/19 thru 8/21.
    -Post Whole30 Happy Hour and Winners Announcement will be 8/23 from 7:30-9:30pm.

3) There are only a few spots left in both the Bronze Level and Silver Level Olympic Lifting Courses from Strength Specific Seminars so don’t wait any longer! They will be at CrossFit Rockland on August 24th – August 25th! Additional information along with full registration details can be found HERE.

Workout of the Day
For time:
Run 5K

Competitors Class
Complete the following complex EMOM for 12 minutes:
1 Squat snatch
2 Snatch drops
1 High hang squat snatch
*Use 55%-60% of 1RM squat snatch

Bulgarian Split Squats – 3×15 (AHAP)

Tabata Row Game

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