Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

4RM bench press

+

3x 3-4 @ 90% of ?

&

5x 4-6 DB strict press

5x 4-6 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2-

20min AMRAP

1 person rows 250m or run 200m

while

the other person does 7 power cleans 95/135 & 7 burpees

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