Open Gym


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 2RM bench press

Plus 3 drop set

2×2 @ 90%

2 @ 85%


10×3 bend over rows AHAP

Team WOD:

In teams of 2 complete each exercise starting at 2 reps and increasing by 2 reps each round for 20min

-start with 800m run together-

Handstand push ups

Calorie Row