Open Gym

9am-noon

Team WOD:

11:15am

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

Lift:

Bench Press

5×5 @ 70%

w/ 3count pause in the 1st rep of each set

&

Superset

3 rounds

10 DB strict press

10 DB bent over row

25 banded pull aparts

Team WOD:

Happy Birthday Sherry!!!!

The flirty 40

Teams of 2:

2 rounds for time-

40 ring rows

40 push ups

40 box jumps 20/24

40 kettlebell swings 35/53

40 overhead walking lunges w/plate 25/45

40 overhead squats 35/45

40 wallballs 14/20 9/10

40 partner med ball sit ups

40 partner burpees

40 cal bike