Open Gym 9am-noonTeam WOD 11:15am 

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


Bench Press

3×6 @ 75% 

5×8 @ 50% (focus on speed)

5 rounds:

8-10 barbell bent over row AHAP 

8-10 barbell strict press AHAP 

Team WOD:

For max reps

Teams of 3- 

6 minutes max calorie row

6 minutes max reps Front squat (75/115)

6 minutes max reps Pull-ups*

6 minutes max reps Kettlebell Swings 35/53

6 minutes max reps Handstand Push-ups*

Only one athlete working at a time. *pull ups (no bands) and *HSPUs are modified w/ partner assisted