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. 

5×1 @ 95% 

Super set 

3×10 dumbbell incline bench 

3×10 single arm bent over row 

Open gym team WOD:

Team WOD

“Partner Feeks ”

For Time:

2x 100m Shuttle Sprint

2 Squat Clean Thrusters 35/50 DBs

4x 100m Shuttle Sprint

4 Squat Clean Thrusters 35/50 DBs 

6x 100m Shuttle Sprint

6 Squat Clean Thrusters 35/50 DBs 

8x 100m Shuttle Sprint

8 Squat Clean Thrusters 35/50 DBs 

10x 100m Shuttle Sprint

10 Squat Clean Thrusters 35/50 DBs 

12x 100m Shuttle Sprint

12 Dumbbell Squat Clean Thrusters 35/50 DBs 

14x 100m Shuttle Sprint

14 Squat Clean Thrusters 35/50 DBs 

16x 100m Shuttle Sprint

16 Dumbbell Squat Clean Thrusters 35/50 DBs 

*while one partner runs the other lifts then switch