Gym 9am-noonTeam WOD 11:15am 

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


Open Gym Lift: 

1RM bench press

1RM shoulder press


4 rounds 

10 strict chin ups AHAP

15 band tricep pull downs

10 KB/DB bent over rows 

Team WOD:

teams of 2-

100 pull ups 

100 push ups 

100 partner med ball sit ups 14/20

100 partner wall balls 14/20 

*1 person working at a time