Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

6RM bench press

+

2×6 @ 90% of ?

&

4x 6-8 DB strict press

4x 6-8 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2-

3 rounds

400m run (together)

30 tire flip in & outs

40 burpees

50 shoulder to overhead 75/115