Open Gym 9am-noon
Team WOD 11:15am 

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

Lift

Work up to a 1RM bench press 

Then

Bench press 

3×6 @70%

4×10 kettlebell bent over row AHAP

Front squat 

6×2 @70% 

Team WOD:

Teams of 3 

-one person working at a time-

For time:

21-15-9 reps of

Thrusters 65/95

Pull ups 

Then

30 power snatches 95/135

Then 

50-40-30-20-10 reps of

Doubleunders 

Sit ups 

Then

21-15-9reps of: 
Power cleans 95/135

Ring dips 

Then 

150 wallballs 14/20 9/10ft