Open Gym 9am-noon

Team WOD 11:15am 

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


Shoulder press 

Work up to 3RM 


3×3 @ 90% is 3RM

Front raise- 3×10

Lateral raise- 3×10 

Reverse fly- 3×10

Bicep Curls (barbell) – 3×10

GHD sit-up- 3×15-25

Team WOD:

Teams of 2-

10mins for you and your partner to find a 1RM overhead squat (from the rack) 

Rest 5mins 

For time-

3,000m row 

300 doubleunders 

3 mile run