Open Gym: 9am-noon

Hero WOD: 11:15am

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


Bench press

10RM bench press


5x 8-10 DB strict press

5x 8-10 DB bent over row

4x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2:

For time-

50-40-30-20-10reps of:

alternating kettlebell snatches 53/70

goblet squat 53/70

Tire flips in & outs

-4 rope climbs after round-

*break up reps whatever way you want*