Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

1RM bench press

+

5×5 @ 75% of 👆

&

9×3 DB strict press

9×3 DB bent over row

3x 10 lateral DB raises

3×15 ring rows

Team WOD:

10-9-8-7-6-5-4-3-2-1

Dumbbell thrusters 35/50

30m broad jump

Then

10-9-8-7-6-5-4-3-2-1

Handstand push ups

Burpee pull ups

Partner A does 10 DB thrusters/ HSPU

While partner B broad jumps 30m/ burpees

Then

Partner B does 10 DB thrusters/HSPU

While partner A broad jumps 30m/ burpees