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

4×4 85% 

Super set 

4×10 strict DB/KB overhead press 

4×10 DB/KB bent over row 


Team WOD

30min AMRAP 

Teams of 2:

100m farmers carry (10x10m shuttle) 53/70

30 wallballs 14/20 9/10ft

20 alternating dumbbell snatches 35/50  

10 muscle ups