Open Gym: 9am-noon

Team WOD: 11:15am

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


6RM bench press


2×6 @ 90% of ?


4x 6-8 DB strict press

4x 6-8 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2-

50-40-30-20-10 reps of

Pull ups

Kettlebell swings 53/70

50-40-30-20-10 reps of

Push ups

Over the box jumps 24/30

*break reps up whatever way you want, one person working at a time*