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

Work up to a 1RM 

Flys- 3×12 

Strict press 3 x10

Bent over row 3×10

GHD sit ups 3x 15-25

Back extensions 3x 15

Team WoD:

Teams of 2-

4 rounds:

400m run (together)

50 partner wall balls 14/20 

40 hop over your partner burpees