Open Gym 9am-noon

Hero WOD: 11:15am

*if you want to “Lift” and do the Hero WOD please done before 11:15

Lift:

Bench press

8RM bench press

+

2×8 @ 90% of ?

&

4x 8-10 DB strict press

4x 8-10 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2

12min AMRAP

200m run

20 DB snatch 35/50

10 pushups

Then

For time

100 burpees

100 partner med ball sit-ups 14/20

100 air squats

100 pull ups

1 mile run (together)

*first part: alternate each movement. second part: split reps whatever way you want except run (run together)

&

4x 8-10 DB strict press

4x 8-10 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2

12min AMRAP

200m run

20 DB snatch 35/50

10 pushups

Then

For time

100 burpees

100 partner med ball sit-ups 14/20

100 air squats

100 pull ups

1 mile run (together)

*first part: alternate each movement. second part: split reps whatever way you want except run (run together)