Open Gym 9am-noon
Team WOD 11:15am 

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


Work up to a 6RM back squat 

Bench Press 

AMRAP @87.5% 


3×5 @70% 


4 rounds 

12 KB/DB strict press

12 KB/DB bent over row 

Team WOD:

Teams of 2-

20min AMRAP

500m row 

10 hang power cleans 95/135

50 doubleunders