Open Gym 9am-noonTeam WOD 11:15am
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*if you want to “Lift” and do the team WOD please done before 11:15
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Lift:
Bench Press
3×3 @ 80% w/pause
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Close Grip Bench Press
3×6 70% of 1RM BP
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DB Bench
3×10 AHAP
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3 rounds-
20 Band Tricep Extensions
10 DB Flies AHAP
2 rounds-
Max strict pull ups
Max Dips
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Team WOD:
25 Minute AMRAP
15/20 cal row
2 rope climbs
20 alternating DB snatch 35/50
–partner A rows, then partner B rope climbs, then partner A DB snatches, then partner B row and so on and so on.
