July 16, 2015July 16, 2015jhannafitness6 Comments

Friday Workout: Thruster, Pull-up, Run

Join us tonight for Fridays After Five at the Pavilion! RSVP here if you’re coming, and look for us near the food trucks!

STRENGTH

Thruster, build to a 4RM in a few sets

WOD

Level 1

2 Rounds For Time:

Run x 600m
Ring Row x 15
Dumbbell Thruster x 15

Level 2

2 Rounds For Time:

Run x 800m
Pull-up x 25
Thruster (95/65) x 25

Notes: Break up pull-ups and thrusters as needed so you can keep moving at a consistent pace. Consider scaling pull-up reps, or scale the variation so you can at least do sets of 5 to get through the work.

ANNOUNCEMENTS/UPCOMING EVENTS

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

2. WE’RE TURNING 6!! CrossFit Charlottesville’s Anniversary Party is at the end of this month! Sunday, July 26! See the Facebook Event for more info and to RSVP.

3. Join us at Fridays after Five on July 17! – see the event HERE

6 thoughts on “Friday Workout: Thruster, Pull-up, Run”

Taylor July 17, 2015 — 6:12 am

115#
16:23rx

Reply
JROB July 17, 2015 — 7:54 am

115
15:50

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JROB July 17, 2015 — 7:55 am

115
15:50rx

Reply
melinda July 17, 2015 — 9:10 am

19:10 (10pullups, 10 ring rows, 20 thrusters @55#/round)

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martha July 17, 2015 — 6:32 pm

Thrusters- just to 85# due to time
WOD- 17:10 rx

Reply
andy July 19, 2015 — 9:06 pm

155
16:47

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