Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Bench Press

4×6 @ 70-80%


Narrow grip bench 5×5 AHAP

5×5 bent over row AHAP

5×5 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold (add weight if you can)

Team WOD:
In teams of 2-

4 Rounds for Time-
400m run/ 500m row/ .8mile bike
40 hang power cleans 95/135
30 handstand push ups

Run/ row/ bike together. Split everything else how you like