Open Gym 9am-noonTeam WOD 11:15am 

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

Lift

Bench press:

Work up to a 3RM

Plus 2 drop sets 

3 @ 95%

3 @ 90% 

Then 

5×3 bent over row (AHAP)

Team WOD

5 rounds (10 total) 

10 Tire flips  

100ft Farmer’s carry 53/70

100ft Sled push (added weight 90/135) 

-one partner does 1 full round, then switch-