Open Gym 9am-noonTeam WOD 11:15am
*if you want to “Lift” and do the team WOD please done before 11:15
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Lift–
Bench Press
3×8 75% of 1RM BP
Close Grip Bench Press
3×8 65% of 1RM BP
DB Bench
3×8 AHAP
3 rounds-
20 Band Tricep Extensions
8 DB Flies AHAP
2 rounds-
Max strict pull ups
Max Dips
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Team WOD:
teams of 2
10 rounds-
15/20 cal bike
20 wallballls 14/20 10ft
15 push ups
*alternate movements with your parenter
