Open Gym 9am-noonTeam WOD 11:15am 

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

Lift:

Work up to a 10RM front squat 

Bench Press 

5×3 @ 80% 

4×9 @ 45% (focus on speed)

Barbell bent over row 

5×5 AHAP 

Team WOD:

Teams of 2-

100 doubleunders 

42 thrusters 65/95

200m run*

42 pull ups 

200m run

30 thrusters 65/95

200m run

30 pull ups 

200m run

18 thrusters 65/95 

200m run

18 pull ups 

100 doubleunders 

-split reps whatever way you like-

*run together*