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

3×3 @ 85%

3×2 @ 87.7-92.5


Narrow grip bench 8×3 AHAP

8×3 bent over row AHAP

5×3 upright row AHAP

3×15-20 banded tricep extensions

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

Team WOD

Teams of 2:

20min AMRAP-

10 burpees

10 dumbbell thrusters 35/50

10 cal row

alternate movements. Partner A does burpees, partner B does thrusters, partner A rows, partner B does burpees & so on.