Open Gym: 9am-noonLift: 10:30-11:15am 

WOD 11:15am 

Lift:

Bench 

Work up to 8RM 

Plus 

2 drop set 

10 @ 95% of 8RM 

10 @ 90% of 8RM 

Then 

3×10 barbell bent over row AHAP 

Team WOD:

Teams of 2

For time:

20 rounds-

Person A: 

Rows 200m

Person B: 

Does 1 round of Cindy 

5 pull ups

10 push ups 

15 squats 

*switch*

Each person will row 20x and do 20 rounds of Cindy