Friday Workout: Thruster, Intervals

Please note our Labor Day Schedule (September 7):

• 11am: Essentials

• 12pm: CrossFit Make-up (will be a suggested “Hero” WOD)

Potluck at the gym tonight starting around 630PM!

STRENGTH

Thruster, 4×4, building in weight each set

WOD

Level 1

Max Rounds in 3 Minutes:

• Hang Power Clean (65/35) x 3
• Box Jump Step Down (18/12) x 6
• Row x 150m (or Run x 100m)

*Rest 1 Minute, Repeat for 3 Total Sets

Level 2

Max Rounds in 3 Minutes:

• Power Clean (185/135) x 3
• Box Jump Over (24/20) x 6
• Row x 150m (or Run x 100m)

*Rest 1 Minute, Repeat for 3 Total Sets

ANNOUNCEMENTS/UPCOMING EVENTS

1. September 4: First Friday Potluck at the Gym!

2. September 11: Join us for Fridays After Five!

3. Dominique is competing in the 2015 Harvest Queen Autumn Strongwoman Competition on September 5!

4. Competition Class Starting back up September 6!