Open Gym 9am-noonTeam WOD 11:15am 

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

Lift

Shoulder press – 3×8 AHAP 

3 – Way Shoulders – 3×8 
Bicep Curls (barbell) – 3×8 
Bent over row (barbell)- 3×8 
GHD sit-up- 3×15-25

Team WOD

teams of 2-

For Time: 

30-20-10reps of-

Strict pull ups 

Tire flips 

Partner burpees

-after each round run 400m as a team-

*1 person working at a time*