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

3×6 @ 65-70% w/ pause 

3×10 dumbbell floor press 

3×10 dumbbell bent over row 

3×10 dumbbell strict press

Team WOD:

Teams of 2- 

3 rounds 

1,000m row 

30 burpee box jump over 20/24

10 bar muscle ups 

(Scaled: 3:1 pull ups)