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