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:

•Work up to a 8RM deadlift 

•2×8 RDLs @ 70% of 8RM DL

•Work up to a 8RM bench press 

Plus 

2 drop set 

2x 8 @ 90% of 8RM

Then 

3×10 dumbbell flys 

3×10 barbell bent over row

3×10 barbell bicep curls 

3×10 DB press 

– 

Team WOD

“Team Cindy”

5rounds of each 

1 team does as many rounds of “Cindy” as possible 

5 pull ups

10 push ups 

15 squats 

While 

Other team runs 400m 

Switch.