Friday Workout: Front Squat, Pull-up, Thruster, DU Intervals

STRENGTH

Front Squat, 3-3-3-3

*Build each set to a heavy set of 3, rest 90-120 seconds between sets

WOD

Level 1

3 Sets for Total Time:

• Ring Row x 10
• Dumbbell Thruster x 15
• Jump Rope Single x 50
• Burpee x 5
• Rest 2 Minutes

Level 2

3 Sets for Total Working Time:

• Chest to Bar Pull-up x 10
• Thruster (115/85) x 15
• Double Under x 50
• Rest 2 Minutes Between Sets

Total working time = finishing time minus rest intervals (4)

ANNOUNCEMENTS

1. BRING A FRIEND DAYS are happening this month! One more next week! (Feb 24)
2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!