Open Gym: 9am-noonLift: 10:30-11:15am 

Team WOD: 11:15am 

Lift:

Bench 

Work up to 3RM

Plus 

2 drop set 

5@ 95% of 3RM

5@ 90% of 3RM

Then 

3×10 barbell bent over row AHAP

Abby’s & Kira’s going away WOD

Teams of 2: 

*Children are welcome to join their parent for the WOD but parents need to be 100% responsible for them*

200m run together 

20 tire flip in & outs 

200ft Partner sled push* 

20 tire flip in & outs 

200m run together 

30 burpees 

200ft Partner sled push*

30 burpees

200m run together 

40 box jumps 

200ft Partner sled push*

40 box jumps 

200m run together 

-split reps whatever way you like-

*one partner pushes the other partner 100ft then they switch. For parent/child pair, parent pushes child then child pushes empty sled (parent can help if needed)*