Open Gym 9am-noon
Team WOD 11:15am 

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

Lift

Bench Press

3×6 @80% 

&

5×6 @55% (1 sec pause) 

4×12 DB/KB bent over row 

Team WOD: 

20 min AMRAP 

25-calorie row

16 chest-to-bar pull-ups

9 strict deficit handstand push-ups (abmat w/45 / 45+25) 

*1 person working at a time