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:

Bench Press

8x 1-2reps 90-95%


Narrow grip bench 8×3 AHAP

8×3 bent over row AHAP

5×3 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold (add weight if you can)

Team WOD:
In teams of 2-

2 rounds for time:
800m run/ 1000m row/ 1.6mile bike
60 hang power cleans 95/135
60 handstand push ups

Run/ row/ bike together. They do not have to do the same thing but they can’t move on until both partners are done. Split everything else how you like