Open Gym 9am-noon

Team WOD 11:15am 

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

– 

Lift

Shoulder press:

Work up to a 1RM

Bench Press 

Work up to a 1RM

Then

Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 GHD sit ups 

Team WOD 

Teams of 2: 

Complete as many rounds as possible in 12 mins of:

10 dumbbell snatch alternating 35/50 

15 push ups 

20 GHD sit ups

Rest 5mins 

Complete as many rounds as possible in 12 mins of:

10 Pull-ups

15 Kettlebell swings 35/53

20 doubleunders 

*alternate each movement