Open Gym 9am-noon

Hero WOD: 11:15am

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


Bench press

10RM bench press


10 @ 90% of?


4x 8-10 DB strict press

4x 8-10 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2:

20-18-16-14-12-10 reps for time of:

115/165 hang squat clean

Box jumps 28/32

200m run