Friday Workout: “Nicole” Remix 2

WOD

Level 1

AMRAP 20:

• Row x 500m
• Max Rep Ring Row
• Run x 400m
• Max Rep Front Squat

*Choose challenging weight on Front Squat (~10 reps/rd)

Level 2

AMRAP 20:

• Row x 500m
• Max Rep Pull-ups
• Run x 400m
• Max Rep Overhead Squats (Rx = Bodyweight)

*Record total Pull-up reps, OHS reps and OHS weight.  No jumping pull-ups as a substitution for the workout.

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!