Open Gym

9am-noon

Team WOD: 11:15am

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

Open gym Lift:

3×6 back squat

Start at 70% & work up

2×12 front squat @ 50-60%

2×20 barbell glute bridges

2×20 back extension

1×30 banded clam shells each side

Team WOD-

Teams of 2:

30min AMRAP

15 Wall ball 14/20 10ft

15 Box jumps 20/24

10 Burpees

10 toes 2 bar

*partner A does 15 wallballs then partner B does 15 wallballs then partner A does 15 box jumps and so on….