WOD – 9.24.13

Let the bodies hit the floor!!
Let the bodies hit the floor!!

1) The clocks are falling back and Oktoberfest is right around the corner!! That being said, our summer class schedule will end this week. This means that the 10:30am class on M/W/F will no longer be available (as of 9/30).

2) Our friends at Road Runner Sports Paramus have invited CrossFit Rockland for a special happy hour shopping night!! All participants will receive an extra 10% off, VIPs save 20%, on everything in the store. This includes a full line of shoes and gear from Reebok CrossFit!! Of course while you shop you can enjoy some cold beers and light snacks!

Workout of the Day
For time:
Row 1000m
Walking lunges 100m
Run 400m
Walking lunges 100m
Run 400m

Competitors Class
Take 20 minutes to find a 1RM snatch.

Complete the following EMOM for 30 minutes:
1-10: 3 Power cleans (185#/125#)
11-20: 5 Handstand push-ups
21-30: 100m Sprint

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