Open Gym 9am-noonLift 10:30-11:15am 

WOD 11:15am 

Lift:

Bench press 

5×3@80%

3×10 bent over row

Team WOD

3 rounds for time of: 

30 Tire Flips

400m farmers carry 53/70 (each hand)

400 m (Run as team) 

40 Kettlebell Swings 35/53 

*Tire flips: one person or both people flipping the tire at the same time

*farmers carry: switch off when ever you like 5 burpee penalty for putting the bells down.

*kettlebell swings: one person working at a time.