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

5×4 @ 80% 

Super set 

3×10 barbell strict press AHAP

3×10 strict pull up AHAP

Team WOD:

Teams of 2 or 3: 


Five rounds for time

30 kettelbell swings 36/53 

30 Burpees

30 GHD sit-ups
Rest 5mins 

Six rounds of:

50 Squats

25 Ring dips
*reps are broken up which every way you like