Open Gym 9am-noon

Team WOD 11:15am 

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

– 

Lift: Shoulder press:

5×3 @ 80% 

Then

Superset for 4rounds

10 kettlebell strict press

10 kettlebell bent over row

10-15 toes to bar (strict if possible) 

*sub knees ups* 

Team WOD:

Teams of 2- 

3 rounds of: 

100 ft sled push with partner on sled (then switch) 

100 kettlebell swings 35/53

100 ft sled push with partner on sled (then switch) 

150 Air Squats