Friday Workout: Thruster, Team WOD

Potluck tonight at the gym starting around 630pm!! Come on out, bring a dish to share, and be ready to hang out and play some games.

STRENGTH

In 15 Minutes, build to a Thruster 3RM (from the floor)

If new to the movement, do 5 sets of 3 thrusters at moderate/heavy weight

WOD

In Teams of 2, Complete the Following (can break it up however you want):

• Row x 2000m
• Sandbag Run (50s/30s) x 1600m

Notes: On rower, one person working at a time. On sandbag runs, both partners run together but have one bag that they can switch off whenever they want.  Can break up work in any way – i.e. 4 rounds of 500m row, 400m sandbag run, etc.

Cash Out

Potluck, have a beer, play some cornhole and kanjam

NOTES

Going forward, we will be incorporating more strength work into the regular classes, and don’t worry, there will still be some long workouts each week ; ). Record your workouts and your progress, and come to the gym ready to work hard.   If you are interested in getting more experience with the Clean/Jerk and Snatch, come check out a C’ville Strength class – we just started a new cycle this week and if you have questions about how you can mix CF and Strength, email Scott.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Potluck tonight – check the event HERE for more info!!

2. Gymnastics Skillz Class Starts this Saturday!