Open Gym 5-7am & 4:30-7:30pm

Open gym lift:

Bench Press

3×8 @ 65-75%

&

Narrow grip bench 2×10 AHAP

3×10 bent over row AHAP

3×10 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold

Open Gym WOD:

Pick one-

Cindy or Mary

“Cindy”

20min AMRAP

5 pull ups

10 push ups

15 squats

Or

“Mary”

20min AMRAP

5 handstand push ups

10 pistols

15 pull ups