Open Gym 9am-noonTeam WOD 11:15am 

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

Lift

Bench Press

5×2 @ 85% w/pause 

Close Grip Bench Press 

3×4-5 75% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
3 rounds-

10 DB bent over rows

10 DB upright rows

Team WOD:

 Teams of 2-

3 rounds 

30 tire flip in & outs 

200m farmers carry 53/70 & 400m run

20 stone 2 shoulder 70/115 

200m farmers carry 53/70 & 400m run 

*split reps whatever way you like. One person runs while the person carries, switch each set*’