Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Work up to a

3RM bench press

Plus

2 drop set

3 @ 90%

3 @ 85%

Then

10×3 bend over rows AHAP

Team WOD:

Teams of 2

10min AMRAP

10 DB step overs (2DBs)

1 rope climb

30 double unders

Rest 2 mins

For time

100 partner med ball sit ups 14/20

100 cal row

100 toes to bar