Gym 9am-noon

Team WOD 11:15am 

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

Open Gym Lift:

Bench Press 

3×6 AHAP

DB Incline Bench Press

3×6 AHAP 

Banded Tricep Extension  

3×20 

DB/KB Rows 

3×6 AHAP

SUPERSET 

Strict pull ups 3×10 AHAP 

Strict dips 3×10 AHAP

Team WOD:

100 cal Assault Bike 

(Alternating every 10cals)

30 rounds of:

5 pull ups 

10 push ups 

15 squats 

(Alternate each movement)

100 cal Assault Bike 

(Alternating every 10cals)