Open Gym 9am-noon

Team WOD: 11:15am

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


6×2 back squat

Start at 85% & work up

3×6 front squat @ 65-75%

2×20 barbell glute bridges

2×20 back extension

1×30 banded clam shells each side

Team WOD:

Teams Of 2:

6min AMRAP

10 toes to bar

10 burpee box jump overs

Rest 2mins

6min AMRAP

20 wallballs

15/20cal bike/row

Rest 2mins

6min AMRAP

10 pull ups

10 DB thrusters