Open Gym 9am-noonTeam WOD 11:15am 

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

Open Gym Lift:

Bench Press 

3×10 AHAP

DB Incline Bench Press

3×10 AHAP 

Banded Tricep Extension  


DB/KB Rows 

3×10 AHAP


Strict pull ups 3×10 AHAP 

Strict dips 3×10 AHAP

Hero WOD (Team WOD)

Individual OR teams of 2-


4 rounds for time of:

Run 800 meters

49 push-ups

49 sit-ups

49 squats 

*teams of 2- break up reps & run whatever way you like. 

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.