Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Bro out” AND do the team WOD please done before 11:15


Bench Press

4×6 @ 75% of 1RM BP

Flys- 3×12 

Single arm DB bent over rows – 4×8 

Single arm DB strict press- 4×8 

Barbell Bicep Curls- 4×8 

Barbell roll outs- 3× 10-15

Team WOD

Teams of 2 or 3:

For time: 


Assault bike cals 


ring rows

sit ups 

*split reps whatever way you like*