Open Gym 9am-noonTeam WOD 11:15am 

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


Bench Press

3×5 @ 75% w/ pause 

Close Grip Bench Press 

3×8 65% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

For time: 

50-40-30-20-10reps of:

Box jumps 20/24

Kettlebell swings 35/53

Push press 35/45

Overhead plate lunges 35/45

Doubleunders x3