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:

Work up to a

5RM bench press


2 drop set

5 @ 90%

5 @ 85%


5×5 bend over rows AHAP

Team WOD:

Teams of 2:

30min amrap

20 alternating stationary lunges

200m run

10 man makers*

*choose a weight you can be unbroken with for most rounds