Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15


Bench Press 

3×8 75% of 1RM BP
Close Grip Bench Press 

3×8 65% of 1RM BP
DB Bench 

3×8 AHAP 
3 rounds-

20 Band Tricep Extensions 

8 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

teams of 2

10 rounds-

15/20 cal bike 

20 wallballls 14/20 10ft

15 push ups 

*alternate movements with your parenter