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

Work up to a 5RM bench press w/ a 2sec pause on the first rep


3×3 at the same weight w/ a pause on the first rep

4×6 DB floor press

4×6 DB push press

4×6 DB bent over rows

3×25 rings rows (done in as few sets as possible)

Team WOD:

For time

10 rounds-

200m run (250m row/.4 mile bike)

6 man makers

*person A runs 200m then person B runs 200m then person A does man maker then person B does man makers