Friday Workout: Fran

When Alex serenades the class before the WOD…

SKILL/STRENGTH

Spend 15 Minutes building to a heavy single Thruster

*During rest intervals between singles work on improving position and mobility

WOD

Level 1

15-12-9 Reps for Time of:

• Dumbbell Thruster (30/15 per hand)
• Ring Row

Level 2

“Fran”

21-15-9 Reps for Time of:

• Thruster (95/65)
• Pull-up

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ANNOUNCEMENTS

This is the final week to vote for your choices in the “Best of C-ville”!  Please head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5for 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