Open Gym 9am-noon

Team WOD 11:15am 

*if you want to “Bro out” AND do the team WOD please done before 11:15

BroSesh

Narrow grip bench press 

Work up to a 5RM 

Then

3×5 @ 90% of 5RM 

Front raise- 3×10

Lateral raise- 3×10 

Reverse fly- 3×10

Bicep Curls (barbell) – 3×10

GHD sit-up- 3×15-25

Team WOD:

Teams of 2:

100 pull ups 

100 push ups 

100 partner med ball sit-ups 14/20 

100 partner wall balls 14/20