Warm-up:
3 min Zone 1
10 Wall Squat
2 x Lunge Complex
10 Leg Swing
10 Pull-up
10 Push-up
10 Pass Through + OHS
Clean Complex w/ PVC
WOD:
3 Rounds of:
5 Minute AMRAP
45 DU’s or 200m Run if you don’t have DU’s
30 KBS 24/16kg
15 T2B
Complete as many G2OH @ 135/95 with the remainder of the 5 minutes.
Rest 2 minutes
-There will be a surprise at the end of the 3rd rnd.
QUESTION: How are you going to know if you never try?
There will not classes at CFW this Saturday. We will be at the Brooke Haven 5k, and then TrySports Blakeney for the Costume WOD.
O-Lift Clas with the North Carolina State Champion, Coach Stephen Butcher @ 2pm Saturday