Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Bro out” AND do the team WOD please done before 11:15


Bench Press

5×4 @ 80% of 1RM BP

Flys- 3×12 

Single arm DB bent over rows – 4×8 

Single arm DB strict press- 4×8 

Barbell Bicep Curls- 4×8 

Barbell roll outs- 3× 10-15

(Increase weights from last week) 

Team WOD

Teams of 2-

Complete as many rounds as possible in 30 minutes of:

3 rope climbs 

30 pistols, alternating

60 doubleunders