Open Gym 9am-noon

Team WOD 11:15am 

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

Lift

Strict press 

Work up to a 10RM

Then 

3×10 @ 90% of 10RM 

Superset

4 rounds 

10 strict HSPUs (scale box assisted) 

10 strict ring dips AHAP

10 strict pull-ups AHAP

10 KB/DB bent over rows AHAP

Team WOD 

For time

Teams of 2: 

50-40-30-20-10 partner wallballs 

25-20-15-10-5 HSPUs