Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

Bench

Work up to a 3RM with a pause on the 1st rep

Then

3×3 @ 90% of 3RM

Then

5 rounds

10 DB shoulder press

10 DB bicep curls

10 DB bent over rows

10 DB upright rows

TeamWOD:

For time:

100-80-60-40-20

Row/bike cals

Partner med ball sit ups

4 rope climbs