Open Gym 9am-noon

Team WOD 11:15am 

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

– 

Open Gym Lift:

•Work up to a 2RM deadlift 

•3×2 deadlifts @ 85% of 3RM

•3×5 RDLs @ 55% of 2RM

•Work up to a 2RM bench press 

Plus 

3 drop set 

3×2 @ 90% of 2RM

Then 

5×5 barbell bent over row

5×5 DB press

3×10 dumbbell flys 

3×10 barbell bicep curls 
– 

Team WOD

For time-

Teams to 2-

42 pull ups 

42 DB thrusters* 

400m run (together)

30 pull ups 

30 DB thrusters 

400m run (together)

18 DB thrusters 

18 pull ups 

*choose your own weight