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

5×2 @ 87.5 -90% w/pause 

Close Grip Bench Press 

5x 2-3 80% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP

3 rounds-
10 DB bent over rows

10 DB upright rows

Team WOD

Teams of 2-3 

Run 800m (entire team)

100 burpees

150 push ups 

200 walking lunges 

250 squats 

Run 800m (entire team) 

*wear a vest if you have it*