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.
120#
18:53 with Brice
175, 185×2 17:39 w ope