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

10RM bench press


2 drop set

10 @ 90%

10 @ 85%


3×10 bend over rows AHAP

Team WOD:

For time-

In teams of 2-3

6 rounds of

Sled push 100ft-added weight 90/135

100meter-ish farmers carry 53/70

20 Russian KB swings 53/70

100m-ish = from fence to go fire hydrant

*relay style, each person completes the sled push then each person completes the carry then each person will complete the swings.

Teams with 3 people, when the 3rd person starts the 1st person will start the next exercise.

We will be closed on Sunday for Easter, so Sunday’s Oly’s workout with be posted Saturday if you want to complete during open gym.

Oly WOD:

Every minute on the minute for 10mins

Snatch @72.5-82.5%

Every 90secs for 8 rounds

Clean & jerk @72.5-82.5%

Every 2mins for 5rounds

3 front squat @75%

(Focus on speed)

Barbell shrugs

3×10 AHAP