Open Gym 9am-noonTeam WOD 11:15am 

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


Open Gym Lift:

•Work up to a 5RM snatch deadlift 

•4×5 snatch grip RDLs @ 70% of 5RM DL

•5×3-5 push press @

90% of 5RM push press 

•5×5 DB press

•3×10 dumbbell flys 

•3×10 barbell bicep curls 

Team WOD

Teams* of 2:

For time-

5 Rounds:

12/15 cals bike**

1 unbroken round of DT 105/155

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

*one person bikes while the other person does DT, switch. 5 rounds each. 
**sub row if needed