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

Work up to a 1RM 

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) 


Teams of 2:

Run 400m (as a team)

100 thrusters 65/95

Run 400m )as a team)

80 pull ups 

Run 400m (as a team)

50 burpee box jump overs 20/24

Run 400m (as a team)

-split reps whatever way you like-