Open Gym 9am-noonLift 10:30-11:15am 

WOD 11:15am 

Lift:

Work up to a 1RM Bench Press

Then

5×5@75%

3×10 bent over row

Team WOD

For max reps

Teams of 3- 

6 minutes max calorie row

6 minutes max reps Front squat (75/115)

6 minutes max reps Pull-ups*

6 minutes max reps Kettlebell Swings 35/53

6 minutes max reps Handstand Push-ups*