This Saturday we will be celebrating Coach Nicks’ birthday and last day at MidState with Fran. Let’s meet after Team WOD at 11:00 and throw down to celebrate the only way we know how. Don’t be intimidated by Fran, you can modify however you want! You can even BYOB 😉 We hope to see you all on Saturday!


Back Squat – 5×1
*These should all be heavy, meaning work up to ~80% then start your 5 singles there. If it’s feeling good and looking good, shoot for a PR! (Personal Record)
**Ultimately, be smart, have fun, and listen to your body.


Partner WOD
4 Rounds:
30 Kettlebell Swings
20 Goblet Squats

*Divide work as you see fit