Open Gym 9am-noon

Team WOD: 11am

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

Lift:

Bench Press

3×10 @ 60-70%

&

Narrow grip bench 2×10 AHAP

3×10 bent over row AHAP

3×10 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold

Team WOD:

Ugly Sweat-er Fundraiser Team WOD