Open Gym 9am-noonI 11:15am 

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

– 

Open Gym Lift:

•Work up to a 5RM deadlift 

•4×5 RDLs @ 70% of 5RM DL

•Work up to a 5RM bench press 

Plus 

3 drop set 

3×5 @ 90% of 5RM

Then 

5×5 barbell bent over row

5×5 DB press

3×10 dumbbell flys 

3×10 barbell bicep curls 
– 

Team WOD

5,000m row

20 rope climbs

40 hang squat cleans 125/175

80 box jump overs 20/24