Open Gym 9am-noonTeam WOD 11:15am 

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

– 

Lift

Shoulder press:

4×4 @ 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

10-9-8-7-6-5-4-3-2-1

Dumbbell thrusters 35/50

30m broad jump 
Partner A does 10 DB thrusters 

While partner B broad jumps 30m

Then

Partner B does 10 DB thrusters 

While partner A broad jumps 30m