Friday Workout: Back Squat, Run, T2B, Deadlift

If you’re near the downtown mall, join us at Fridays After Five tonight!

We have a big crew running the Spartan Race tomorrow (Saturday) starting around 12:30pm!  If you’re in the Wintergreen area, come out to cheer them on!

STRENGTH

Back Squat, 5-5-5, moderate weight, focus on control and good technique/depth

WOD

Level 1

3 Rounds for Time:

• Run x 250m
• Abmat Sit-up x 21
• Deadlift x 12

Level 2

3 Rounds for Time:

• Run x 400m
• Toe to Bar x 21
• Deadlift (225/135) x 12*

*consider subbing heavy front rack lunge if necessary

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!