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

3×6 @70%

&

5×8 @50% (focus on speed) 

Then 

4×12 DB/KB bent over row 

Teams of 2:

14min AMRAP

1 person working at a time- split whatever way you like 

60 cal row 

50 toes to bar

40 wallballs 14/20 9/10

30 power cleans 95/135 

20 muscle ups* 

*Sub 40 pull ups