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

Bench press:

3×4 @ 80% 

Then 

Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 Back extensions 

Team WOD:

Teams of 2-

25 Mins AMRAP

10 Stone to Shoulder 95/145

100m Sprint (together) 

15 tire flips 

100m Sprint (together) 

20 burpees