Open Gym 9am-noonTeam WOD 11:15am 

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


Bench Press

7×3 @ 80% of 1RM 

4 rounds not for time:

10x Incline dumbbell bench press 

10x single arm bent over row 

10x single arm strict press 

Team WOD 

For time

Teams of 2-one person working at a time.

125 Pull-ups

125 KB swing 53/70 

125 doubleunders 

125 thrusters 65/95 

125 over the bar burpees (conga line style)