Open Gym 9am-noonLift 10:30-11:15am 

WOD 11:15am 

Lift

Work up to an 3RM bench press

Rest 2 mins 

3@95%of 3RM 

Rest 2 mins 

3@90%of 3RM
Bent over row

3×10 AHAP

WOD

 Teams of 2:

50 tire flip in & outs 

50 stone 2 shoulder 40/90

50 thrusters 75/115 

10 rope climbs (can be completed at anytime during WOD) 

Split reps whatever way you want. 

*where long pants and/or tall socks