Open Gym 9am-noonTeam WOD 11:15am 

Lift:

Bench press 

4×8 @65-75% 

3×10 bent over row AHAP 

Squat Everyday 

Front Squat 

6×2@70%

Team WOD:

Teams of 3 (coed)

50 tire flips 

50 tire in & outs 

50 tire flips 

50 tire in & outs

9 leg less rope climbs 15ft* 

125 hang to overhead**, 95lbs

*scale: less height, use legs or for each rope climb do 10 pull ups 

**hang snatch or hang clean & jerk 

-Use 1 bar if possible. Men can use women’s bar if they are on a coed team-