WOD – 8.8.13

Nick rocking some dumbbell thrusters!
Nick rocking some dumbbell thrusters!

1) 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.

2) Save the date!!! Our Post-Whole30 Happy Hour will be held on Friday, August 23rd at 7:30pm. Post-Whole30 Challenge details such as pictures, weigh-ins, voting and happy hour information will be posted soon. Next week we will re-test so get ready!!!

Workout of the Day
Complete the following complex EMOM for 8 minutes:
3 Front squats
1 Split jerk
*Weight must be cleaned from the floor. Use 65% of 1RM split jerk.


Tabata sprints

Competitors Class
ME Front squat – 7×3

Complete the following EMOM for 18 minutes:
Odd – 2 Rope climbs
Even – 200m Sprint

100 Dynamic sit-ups

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