Friday Workout: Thrusters, AMRAP 5s

4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!

STRENGTH

Thruster, build to a 5RM in a few sets, then 85% x 5 x 2

WOD

Level 1

AMRAP 5:

• Dumbbell Hang Clean and Press x 20
• Air Squat x 30

Rest 2 Minutes

AMRAP 5:

• Russian Kettlebell Swing x 20
• Box Push-up x 20

Rest 2 Minutes

AMRAP 5:

• Wall Ball x 20
• Burpee x 20

Level 2

AMRAP 5:

• Ground to Overhead (95/65) x 20
• Air Squat x 30

Rest 2 Minutes

AMRAP 5:

• Kettlebell Swing (53/35) x 20
• Push-up x 20

Rest 2 Minutes

AMRAP 5:

• Wall Ball (20/14) x 20
• Burpee x 20

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.