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 3RM bench press w/ a pause on the 1st rep


3×2 @ 3RM weight (no pause)


3×8 narrow grip bench @ 75% of 3RM


Superset 3 rounds

8 BB strict press

8 BB bent over rows

20 weighted ring rows