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:

Work up to a 5RM 


2 drop set 

5@ 95% of 5RM 

5@ 90% of 5RM 


5×5 barbell bent over row AHAP 


Team WOD: 

Teams of 2- 

For time-

Teams of 2:

Run 400m together 

150 partner wallballs 14/20 10ft

Run 400m together

100 pull ups*

Run 400m together 

50 partner jump over burpees 

*one person working at a time.