Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Bench Press

5×5 @ 72.5-82.5%

&

Narrow grip bench 5×5 AHAP

5×5 bent over row AHAP

5×5 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold (add weight if you can)

Team WOD:
For time:

50 partner wallballs 14/20

30 over your partner burpees

25 deadlifts 155/226

40 partner wallballs 14/20

25 over your partner burpees

20 deadlifts 155/226

30 partner wallballs 14/20

20 over your partner burpees

15 deadlifts 155/226

20 partner wallballs 14/20

15 over your partner burpees

10 deadlifts 155/226

10 partner wallballs 14/20

10 over your partner burpees

5 deadlifts 155/226

* Break up reps on Deadlift whatever eat you like.