Open Gym 9am-noonTeam WOD 11:15am 

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

– 

Open Gym Lift:

•Work up to a 3RM deadlift 

•3×3 deadlifts @ 85% of 3RM

•3×5 RDLs @ 60% of 3RM 

•Work up to a 3RM bench press 

Plus 

3 drop set 

3×3 @ 90% of 3RM

Then 

5×5 barbell bent over row

5×5 DB press

3×10 dumbbell flys 

3×10 barbell bicep curls 
– 

Team WOD

Teams of 2:

3 rounds-

100 cal bike

50 partner med ball sit ups 14/20

25 bar muscle ups*

Split reps whatever way you want 
*scale: jumping bar muscle ups or 50 pull-ups