Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Work up to a

8RM bench press


2 drop set

8 @ 90%

8 @ 85%


3×8 bend over rows AHAP

Team WOD:

Teams of 2:

5 rounds-

400m run (together)

20 tire flips

14 bar muscle ups

(Scale: less reps, jumping bar MUs, 2x pull ups)