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 

3×12 @65% of 1RM BP

+

Close Grip Bench Press 

3×12 @55% of 1RM BP

+

DB Bench 

3×12 AHAP 

+

3 rounds-

12 Band Tricep Extensions 

Max Dips 

Team WOD:

teams of 2-

20 rounds:

250m row 

10 overhead squat 65/95

3 muscle ups (6 chest to bar pull ups)