Open Gym 9am-noonTeam WOD 11:15am 

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

Lift

Bench Press

3×8 @ 70% w/ pause 

Close Grip Bench Press 

3×10 60% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

8x 200m run 

100 kettlebell swing 53/70

80 partner burpees 

60 tire flip in & outs 

40 cal row 

20 muscle ups 

(8 runs each, alternating)