Open Gym 9am-noon

Team WOD 11:15am 

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

Lift

Strict press 

Work up to a 10RM

Then 

3×5 @ 10RM weight 

Superset

4 rounds 

10 strict HSPUs (scale box assisted) 

10 strict ring dips AHAP

10 strict pull-ups AHAP

10 KB/DB bent over rows AHAP

Team WOD 

For time

Teams of 2: 

4 rounds 

Run 400m (together) 

50 pistols, alternating*

20 tire flip in and outs*

*split whatever what you like