Open Gym 9am-noonTeam WOD 11:15am 

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


Bench Press

3×3 @ 80% w/pause 

Close Grip Bench Press 

3×6 70% of 1RM BP

DB Bench 

3×10 AHAP 

3 rounds-

20 Band Tricep Extensions 

10 DB Flies AHAP
2 rounds-

Max strict pull ups 

Max Dips 

Team WOD:

25 Minute AMRAP

15/20 cal row 

2 rope climbs 

20 alternating DB snatch 35/50
partner A rows, then partner B rope climbs, then partner A DB snatches, then partner B row and so on and so on.