Friday!

Skill WORK

WOD:

5 Rounds:

30 KB Swings with a 1 min CAP 70/53#

1 minute rest 

*Every minute that you do not finish all 30 swings you get a 20 burpee penalty at the end of the WOD

Cash Out: 3 Rounds:

10 Evil Wheels

20 Sec L-Sit Hold

Competitor's WOD 5:30pm

AMRAP 7:
5 Deads, 315/225
10 Lateral Barbell Burpees

AMRAP 12
20 second max effort prowler push - you choose load and distance
40 Double unders
:30 Rest

*Regional competitor's please check the comp WOD site for the rest of your WOD to complete before or after class time. 

SATURDAY:
AUSTIN'S WOLFPACK FUNDRAISER WOD
Starting at 9am!  *There will be no open gym*
You you haven't registered for a heat yet you will need to contact Skyler, or email me and I can put you in contact with him. 
There will be a WOD briefing at 8:30am.
There will be extra shirts at the event, all proceeds go to helping Austin Salazar! 
There will also be Optimum Nutrition give-a-ways and tons of free samples!