Open Gym 9am-noon

Team WOD: 11:15am

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


Bench Press

3×10@ 55-65%


Narrow grip bench 2×10 AHAP

3×10 bent over row AHAP

3×10 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold

Team WOD:

20min Amrap

10 Power Clean 95/135

10 toes to bar

400 Run/ 500m row/ .7mike bike

Partner 1 will complete the power cleans and toes to bar, whilst partner 2 runs/bikes or rows. Then you will switch.