Thursday Workout: Split Jerks, Thruster/Box Jump

Reminder that there is no 545PM class this Friday because we are hosting our second Ladies Night – WOD and Wine!  RSVP Here (open to friends and newcomers).

Please head to http://www.c-ville.com/nominate/ to nominate CF Charottesville for “Best Niche Gym”!  Also in the running: Scott Linton (best personal trainer), and C’ville Burn (best fitness class).  Thanks!

STRENGTH

Split Jerk, 5 sets of 3 reps

*focus on perfect reps only – this should be technique work. Rest 1-2 minutes between sets. Take bar from floor or rack.

WOD

Level 1

15-12-9 Reps of Each for Time:

• Dumbbell Thruster (35/20)
• Burpee Box Step Up (18/12)

Level 2

For Time:

• Thruster (155/105) x 9
• Burpee Box Jump (30/24) x 15
• Thruster x 6
• Burpee Box Jump x 12
• Thruster x 3
• Burpee Box Jump x 9

ANNOUNCEMENTS

1. This Friday (May 20)! Our second Ladies night – WOD and Wine!  RSVP Here (open to anyone)
2. Hike and Brewery Day – RSVP Here