Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

4RM bench press

+

3x 3-4 @ 90% of ?

&

5x 4-6 DB strict press

5x 4-6 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2-

30min AMRAP

30 burpee pull ups

50/60 bike

30/40 Cal row

10 power cleans 135/225

(Break up reps whatever way you like)