Open Gym 9am-noon

Team WOD 11:15am 

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

Open Gym Lift:

Bench Press 

Work up to a 3RM 

DB Incline Bench Press

5×3 AHAP

Banded Tricep Extension  


Barbell upright rows

4×8 AHAP


Strict pull ups 3×10 AHAP 

Push ups 3×15-20 

Team WOD:

Teams of 2: 

20min AMRAP

2-4-6-8-10-12-14-16……and so on reps of:

RX burpees 

Overhead squats 75/115

Kettlebell swings 53/70

*rotate each movement. Example: person A starts on burpees then person B does overhead squats, person A kettlebell swings next round person B burpees and so on