Gym 9am-noonTeam WOD 11:15am 

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

– 

Open Gym Lift

Bench press:

4×3 85% 

Then 

Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 Back extensions 

Team WOD

Teams of 2

For time:

8 rope climbs 

Run 400m team run

25 shoulder to overhead 95/135 

50 pull ups 

100 over the bar burpees 

50 pull ups 

25 shoulder to overhead 95/135 

Run 400m team run 

8 rope climbs