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

Work up to a 1RM

4 rounds not for time:

10x Incline dumbbell bench press 

10x single arm bent over row 

10x single arm strict press 

Team WOD 

For max reps

Teams of 3- 

6 minutes max calorie row

6 minutes max reps Front squat (75/115)

6 minutes max reps Pull-ups*

6 minutes max reps Kettlebell Swings 35/53

6 minutes max reps Handstand Push-ups*
Only one athlete working at a time. *pull ups (no bands) and *HSPUs are modified w/ partner assisted