Open Gym: 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Bench Press

Work up to a 3RM bench press w/ a 2sec pause on the first rep

&

4×2 at the same weight w/ a pause on the first rep

4×6 DB floor press

4×6 DB push press

4×6 DB bent over rows

3×25 rings rows

Team WOD:

Happy B-Day Coach Nick

teams of 2:

4 rounds-

3 rope climbs

23 single arm KB swing right 53/70

23 single arm KB swing left 53/70

93 doubleunders

Then

4 rounds-

25 strict HSPUs

25 partner deadlift 275/315/355

Then

4 rounds-

3 rope climbs

23 single arm KB swing right 53/70

23 single arm KB swing left 53/70

93 doubleunders

(Split reps whatever way you like)