Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Bro out” AND do the team WOD please done before 11:15


Bench Press

5×5 @ 80% of 1RM BP

Flys- 3×12 

Single arm DB bent over rows – 4×8 

Single arm DB strict press- 4×8 

Barbell Bicep Curls- 4×8 

Barbell roll outs- 3× 10-15

(Increase weights from last week) 

Team WOD

Teams of 2:

21-15-9 reps of:

Thrusters 65/95

Chest to bar pull ups 

Assault bike class 

*partner 1 does 21 thrusters then partner 2 does 21 thrusters, partner a does 21 chest to bar pull ups then partner 2 does 21 chest to bag pull ups as so