Open Gym: 9am-noon

Team WOD: 11:15am 

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

Lift

Bench press:

Work up to a 5RM 

Plus 

2 drop set 

5@ 95% of 5RM 

5@!90% of 5RM 

Then 

5×5 barbell bent over row AHAP 

– 
Team WOD

Teams of 2-

30min AMRAP 

2000 row 

60 pistols 

40 hang cleans 135/225 

20 muscle ups (20 pull ups & 20dips)