Friday Workout: Deadlift and Dumbbells

No benchmark WOD today – we have two benchmarks left (FGB and Fran), so we will be doing these on the next two upcoming Fridays.

Don’t forget – Yoga with Leslie this Sunday at 1230PM!

STRENGTH

Deadlift, 5 sets of 3 reps, rest 2 minutes between sets

*Deadlifts should be done between 70-80%

WOD

Level 1

3 Rounds for Time:

• Ring Row x 10 (controlled tempo)
• Medicine Ball Clean (20/14) x 15
• Push-up Hands Elevated x 20
• Run x 250m (Row x 300m if raining or if you want to work on rowing)

Level 2

3 Rounds for Time:

• Strict Pull-up x 10
• Dumbbell Hang Squat Clean (35/20) x 15
• Push-up x 20
• Run x 400m (Row x 500m if raining or if you want to work on rowing)

*If necessary, scale reps on strict pull-ups or do a combination of strict pull-ups/band pull-ups or strict pull-ups/ring rows.  No kipping pull-ups as a sub – keep all reps strict.

ANNOUNCEMENTS

1. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
2. Park WOD!  June 26, 9am at Darden Towe Park.

Head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton